Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Warm-Up
Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
10 Medball Deadlifts
10 Medball Squats
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Hollow Body Bounces x 60 seconds
B.
Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
C.
For completion, partitioned however you’d like:
40 Single-Arm Kettlebell Reverse Lunge to Press (Right Arm)
40 Single-Arm Kettlebell Reverse Lunge to Press (Left Arm)
D.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Followed by. . .
Two sets of:
15 Double Kettlebell or Dumbbell Bent-Over Rows
30 Band-Resisted Lat Pulldowns
General Notes
Strength Part I today has you starting off with some death marches to isolate the hamstrings and will move into turkish get-ups. Please take your time on the turkish get-ups to focus on a quality movement in every phase of the get-up. You’ll transition to Part II where you will do some isolated work to fatigue the hamstrings a bit, then less load but high tension for your RDLs and finishing with tall box jumps. Band resistance –> medium load / high time under tension –> explosive bodyweight work = GAINS.
Then a fun single leg into press volume piece. Go as heavy / light as you’d like and partition however you’d like as long as you accumulate 40 reps per side. Then you’ll finish with some shoulder accessory work!
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Strength Accessory Work Part I
35:00-40:00 – Transition
40:00-52:00 – Strength Accessory Work Part II
52:00-55:00 – Transition
55:00-65:00 – Single Leg Work
65:00-80:00 – Shoulder Corrective Work