Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Deadlifts
10 Medball Cleans
Followed by…
Three sets of:
Landmine Pull & Press x 5 reps per side
*Keep this light and focus on power generated through the hips
A.
Three sets of:
Jump to Split Drill x 5 reps (pvc pipe)
Rest as needed
Followed by …
Every 90 seconds, for 9 minutes (6 sets)
Low Hang Clean + Split Jerk @ 70-75%
At the 11 minute mark, continue with …
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk @ 75+%
B.
Four sets of:
1.1 Clean Pulls @ 100+% of 1-RM Clean
Rest 90 seconds between sets
C.
35-49:
For time:
200 Double Unders
12 Bar Muscle Ups
50 Alternating Single Leg Pistol Squats
150 Double Unders
10 Bar Muscle Ups
30 Alternating Single Leg Pistol Squats
50-54:
For time:
150 Double Unders
10 Bar Muscle Ups
30 Alternating Single Leg Pistol Squats
150 Double Unders
10 Bar Muscle Ups
20 Alternating Single Leg Pistol Squats
55-59:
For time:
100 Double Unders
5 Bar Muscle Ups
20 Alternating Single Leg Pistol Squats
100 Double Unders
10 Chest-to-Bar Pull-Ups
20 Alternating Single Leg Pistol Squats
60+:
For time:
75 Double Unders
5 Chest-to-Bar Pull-Ups
30 Weighted Box Step-Ups (20/14 lbs to 24/20″”)
75 Double Unders
15 Pull-Ups
20 Weighted Box Step-Ups (20/14 lbs to 24/20″”)
Scaling options for Double-Unders (choose one of the following):
Reduce the amount by half
Single-Unders x Double the reps
5 reps = 1 Calorie on the Ski Erg
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Scaling options for Pistols:
Weighted Box Step-Ups (20/14 lbs to 24/20″”)
1:1 Front Foot Elevated Split Squat
D.
Three sets of:
Incline Dumbbell Curl x 5 reps each arm @ 2151 (focus on the eccentric portion of the curl; keep this light)
into …
Calf Stretch of choice x 30 seconds per leg
Rest as needed
General Training Notes
Clean & Jerk Focus: Feel free to draw out your jerk landing position for the jump to split drill (diagram HERE). Reinforcing where your feet go for your split jerk is very important – quality reps = progress! You’ll start with a low hang clean + jerk. From the low hang position you should feel your hamstrings taut, back engaged and knees back. This is the position you want to find when you pull from the floor. You’ll get the opportunity to do that after 6 sets of a low hang clean and jerk. Then you are just adding more power to your pull by moving into a full clean and jerk but be mindful that you are hitting that low hang position when pulling from the floor. You’ll finish out with some heavy pulls.
Conditioning: What a fun workout you have in store for you today! With the dubs you should aim to be nice and relaxed – whether that is with planned breaks or not. If you trip that’s fine just shake the arms then keep going. After that you’ve got a chunk of bar muscle ups / pull-ups that should be manageable to knock out in 2-3 sets. Then we’re on to the alternating pistol squats and we’ve got some volume for you today. Aim to just piece through these at a sustainable pace. Make sure every rep is counting and no rep yourself if the opposition leg touches the floor before fully standing up. If you blow the first 20 out of the water then struggle through the final reps having to take a lot of breaks, then you didn’t do yourself any favors. Try to keep the same pace going for the full amount of reps. After that you’re back to the double unders and your lower half will probably be on fire. This will take some grit to keep hopping through these but try to stay smooth and keep the rope moving. Again, if you trip just shake it off and keep moving, try to avoid getting frusterated. Then you’ll find yourslef back at the bar muscle ups / pull ups and this should be by feel. If you can, go for unbroken here. I know your heart rate will be up, your legs will be tired, but your grip shouldn’t be too bad witht he goal of 2 sets or less. Once those are done you’ve got light at the end of the tunnel so now you can push on the final pistols. Again, just make sure that you’re getting full depth on the pistols as well as full extension before switching legs. A lot of people get hammered in video review for those two things so film yourself to ensure you meet the movement standard.