Mobility + Warm-Up
Banded Hamstring Pulse x 60 seconds per leg
500 Meter Row
10 Alternating Leg Reaches
30 seconds MedBall Squeeze Marching
250 Meter Row
5-10 Reach Thrus
5 Weighted DeadBugs (slow and controlled)
Posterior Activation Sequence
Single Leg RDL x 5 reps per leg @ 3011
Goat Baggers x 5 reps @ 3111
Barbell Good Mornings x 10 reps @ 3011
A.
Gymnastics Play Time
Spend 5 minutes practicing (or accumulate 50 reps) of:
Freestanding Handstand Marching
and then …
Semi-Finals Bound:
Three sets of:
50 Double-Unders
Handstand Walk x Age Division
Rest as needed
35-49: 100′
50-54: 75′
55-59: 50′
60-64: 25′
65+: 3 Wall Walks
Off-Season Bound:
Three sets of:
30 Double-Unders OR 60 seconds Double-Under Practice
Nose to Wall Facing Handstand Marching x 20 reps or Handstand Marching on Box x 20 reps
Rest as needed
B.
Every minute, on the minute, for 3 minutes:
8 Power Clean to Overhead @ 30-40% of 1-RM Clean and Jerk
When the clock reaches 5:00, begin…
Every 90 seconds, for 6 minutes (4 sets) of:
5 Hang Squat Cleans @ 40-50% of 1-RM Clean
When the clock reaches 11:00, begin…
Every 2 minutes, for 6 minutes (3 sets) of:
3 Squat Cleans
Set 1: 60%
Set 2: 65%
Sets 3: 70%
C.
Semi-Finals Bound:
Four sets for times of:
10 Deadlifts
50 Foot Single Arm Overhead Dumbbell Lunge (25′ per arm)
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
Rest 1:1 or alternate with a partners
followed by…
Four sets for times of:
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
10 Burpee Dumbbell Deadlifts
Rest 1:1 or alternate full rounds with a partner
35-54: 255/155 lbs; 50/35 lbs
55+: 225/125 lbs; 35/20 lbs
**Semi-final athletes: If you are feeling extra tired then please reduce the rounds to two and give yourself a little extra TLC today**
Off-Season Bound:
Four sets for times of:
10 Deadlifts
50 Foot Farmers Carry Walking Lunge
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
Rest 1:1 or alternate with a partners
followed by…
Four sets for times of:
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
10 Burpee Dumbbell Deadlifts
Rest 1:1 or alternate full rounds with a partner
35-54: 225/125 lbs; 50/35 lbs
55+: 205/105 lbs; 35/20 lbs
D.
Four sets of:
Banded Glute Bridge x 60 seconds
Rest 60 seconds
General Training Notes:
You get to have some gymnastics play time on your hands! 🙂 Feel free to swap in specific drills that you like for your handstand walks with the goal of getting you up on your hands and walking while slightly winded from the double-unders.
We are swapping out deadlift/hinging work for some touches with barbell cycling! These reps should be unbroken so adjust the load if needed. The intention is to work on barbell efficiency so load isn’t the main focus here.
Then it is sprint, rest with your conditioning. We’re looking for unbroken on the deadlfits, quick but consistent steps on the single arm dumbbell overhead lunges, don’t go too fast and lose your balance – then a full sprint to finish out the bike interval. You’ll get 1:1 work:rest so we’re looking for you guys to be pushing the pace to see how quickly you can finish out each rounds. If you’re going with a partner your goal should be to beat their times so that you get more rest. You’ll complete the first four sets before moving onto the ski/bike and burpee dumbbell deadlift. Find a good pace on the burpee dumbbell deadlifts and keep your hands on those dumbbells, knowing you’ll get some rest after you complete them!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
10 Minute Warm-Up Jog
25 Minute Tempo Run
*Try to keep a similar pace to last week