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 minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-7 = @ 65%
*Sets 8-10 = @ 70-75%
B.
For time:
Assault Bike x 50 calories (60+: 40 calories)
and then …
Four rounds of:
GHD Sit-Ups x 15 reps (60+:
10 reps)
Run 400 Meters
and then …
Assault Bike x 50 calories (60+: 40 calories)
Note:
Hello midline! You’ll need to find a pace on the bike for your first 50 calories that will allow you to get off the bike and walk straight to the GHD machine. Power through those GHD Sit-Ups because you can calm your breathe as you use the first 100 meters of your run to regain composure.
If you don’t have a GHD machine then you can substitute Toes-to-Bar x 15 reps
C.
Three sets of:
Band Pull Aparts x 20 reps
Rest 30 seconds
Single Leg Hip Bridge x 10 reps per leg
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 30 seconds
Optional Strongman Session
Two sets for max weight of:
150-Foot Sandbag Carry
Rest as needed
55+: 100-Foot Sandbag Carry
A good goal would be 50% of your 1-RM Deadlift.
Two sets for max weight of:
100-Foot Yoke Carry
Rest as needed
55+: 75-Foot Yoke Carry
Take short, quick steps keeping your hips square and legs slightly bent.
Two sets for max weight of:
100-Foot Harnessed Sled Drags
Rest 90 seconds
55+: 75-Foot Harnessed Sled Drags