Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes with a LAX ball to your pecs
and then …
Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side
and then …
Upper Body Warm-Up Series x 10 reps in each plane
and finish with …
Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch with a 2 second pause just above knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 – 1 rep @ 85% of 1-RM Snatch
Note:
I am more concerned about your positioning so lower your percentages if needed to hit the proper positions.
B.
Every 90 seconds, for 18 minutes, complete:
Min 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Min 2 – DB Z-Press x 6-8 reps
Min 3 – Trap 3 Raises x 6 reps per arm @ 2111
C.
35-49:
Five rounds for time of:
20 calories Assault Bike
15 Chest-to-Bar Pull-Ups
50-54:
Five rounds for time of:
20 calories Assault Bike
10 Chest-to-Bar Pull-Ups
55+:
Five rounds for time of:
20 calories Assault Bike
15 Chin-Over-The-Bar Pull-Ups
Note:
Be smart with how you attack the assault bike. Know the pace you can hold for five rounds on the bike without a huge drop off. You should be able to get off the bike, take a quick breathe, then jump up to do your pull-ups. Keep a piece of chalk on a j-peg at your pull-up station so that you can easily chalk up without taking a long break.
Optional Strongman Session
Three sets for max weight of:
150-Foot Reverse Sled Drag
immediately followed by…
100-Foot Yoke Carry
Rest 3-4 minutes
55+: 100-Foot Reverse Sled Drag; 75-Foot Yoke Carry
Three sets for max weight of:
90-Foot Harnessed Sled Pulls
Rest 2 minutes
55+: 75-Foot Harnessed Sled Pulls
One set for max weight of:
400-Meter Sandbag Carry