Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch
x 45 seconds per side
and then …
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold
x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
and then …
Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Push-Ups x 10 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80%
B.
35-54:
Every minute, on the minute, for 12 minutes:
Odd minutes: 18/12 Calorie Row
Even Minutes: 15/10 Calorie Assault Bike
At the 15 minute mark. . .
Every minute on the minute for 5 minutes:
10 Wall Ball Shots (20/14 lbs to 10′ target)
5 Power Cleans (135/95 lbs)
55+:
Every minute, on the minute, for 12 minutes:
Odd minutes: 15/10 Calorie Row
Even Minutes: 12/8 Calorie Assault Bike
At the 15 minute mark. . .
Every minute on the minute for 5 minutes:
10 Wall Ball Shots (20/10 lbs to 9′ target)
5 Power Cleans (95/65 lbs)
Note:
Check out this article on how to avoid shoulder fatigue when doing wall-ball shots. You get 3 minutes of rest between the two emoms so push to make your calories each minute for the 12 minutes. Try different techniques for your barbell cycling and see what feels the best for you.
Please reduce the calories per minute by 2-5 calories depending on your ability level. You should have at least 10 seconds of rest each minute.
C.
Three sets of:
Supinated Grip Bent-Over Rows x 6-8 reps @ 2112
Rest 60 seconds
Barbell Glute Bridges x 10 reps @ 10X2
Rest 60 seconds
Optional Session
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%
B.
Three Sets of:
DB Shoulder Press x 15 reps
Hand Over Hand Rope Pulls x 50 feet
followed by…
Four Sets of:
Single Arm DB Row x 15 reps each arm
DB Lateral Raise x 15 reps