Dynamic Mobility, Activation and Warm-Up
Two sets of:
Alternating Reverse Lunge x 10 reps
Alternating Lateral Lunge x 10 reps
Bear Crawl with Wrist Stretch x 15′
and then …
x 20 seconds in each position
and then …
Two-Three sets of:
Row 250 meters
Over Under Hip Opener x 5 reps each direction
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-2 @ 88% of 5-RM Front Squat
*Sets 3-5 @ 93% of 5-RM Front Squat
*Note: If you do not know your 5-RM Front Squat, establish a 5-RM today instead of doing these sets.
B.
Every 2 minutes, for 12 minutes, complete:
Clean from 2″ below the knee x 1 rep @ 75-80%
(please use blocks)
Focus on driving through the legs and creating power from them.
followed by . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep @ 90%
(use straps)
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
As many rounds and reps as possible in 12 minutes:
Right Arm Kettlbell Snatches x 10 reps
Left Arm Kettlbell Snatches x 10 reps
Right Arm Overhead Lunges x 10 steps
Left Arm Overhead Lunges x 10 steps
Double-Unders x 50 reps
35-54: 24/16 kg
55+: 16/12 kg
Note:
Be measured with your snatches. If the weight is too heavy then please reduce the load but keep the volume the same. Check out this article on how to perfect your KB snatch.
D.
Two Sets of:
Bent Over Barbell Rows x 15 reps
Rest 30 seconds
Banded Tricep Pulldown x 15 reps
Rest 60 seconds
followed by…
Two Sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
Rest 30 seconds
Optional Gymnastics Session
All Age Divisions
Three sets of:
Hand Plank to Press Lean x 3-5 reps
Rest as needed
35-54:
Three sets of:
Frog Press Pulse x 6-8 reps
Rest as needed
55+:
Three sets of:
Frog Press Hold x 30 seconds
Rest as needed
35-49:
Every 90 seconds, for 6 minutes, complete:
Strict Handstand Push-Ups x 4/2″ deficit x 5-10 reps
50-54:
Every 90 seconds, for 6 minutes, complete:
Strict Handstand Push-Ups x 2″ deficit/no deficit x 5-10 reps
55+:
Every 90 seconds, for 6 minutes, complete:
Hamstring Curl Handstand Push-Ups x 5-10 reps