Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
C.
For time:
50 Calories of Assault Bike (or Rowing/Concept 2 Bike)
40 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
20 Power Cleans (135/95 lbs)
Rest 10 minutes, and then repeat.
Post times for both sets.
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.
Strength Accessory Option
A.
Four sets for times of:
50-Foot Sled Push (Heavy!!)
10 Paralette Handstand Push-Ups to 4″-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes
*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint.
B.
Three sets of:
Banded Hamdstring Curl x 60 seconds
Rest 15 seconds
Kettlebell Front Rack Step Ups x 10 reps each leg
Rest as needed
Rowing Endurance Option
For consistent pacing:
30 Minutes of Rowing
Pace by feel, but focus on a pace that you can maintain. Note your meters achieved to establish a baseline/default.