Primary Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hamstring Floss x 10-12 reps
Xiopang x 10-12 reps per side
and then …
Two sets of:
Bird Dogs x 10 reps
Single Leg Hip Bridge x 10 reps per leg
Scap Push-Ups x 5-8 reps
and then …
Three sets of:
Single-Unders x 50 reps
KB Goat Baggers x 10 reps
A.
Take 5 minutes to build to 70% of your deadlift, and then …
Every 45 seconds, for 9 minutes, complete:
Deadlift x 1 rep @ 75% of 1-RM Deadlift
*This needs to be as explosive as possible during the concentric phase
B.
35-49:
Every 4 minutes, for 24 minutes, complete (6 sets):
3 Power Cleans (185/125 lbs)
6 Front Squats
9 Burpees over the Barbell
15/12 Assault Bike Calories
50-54:
Every 4 minutes, for 24 minutes, complete (6 sets):
3 Power Cleans (155/105 lbs)
6 Front Squats
9 Burpees over the Barbell
15/12 Assault Bike Calories
55+:
Every 4 minutes, for 24 minutes, complete (6 sets):
2 Power Cleans (135/85 lbs)
4 Front Squats
6 Burpees over the Barbell
12/8 Assault Bike Calories
Decide if you’d like to cycle your power cleans or drop them from the top and quickly pick the bar up for your next rep. You can check out this article that goes into more depth for barbell cycling cleans.
The Front Squats would be ideally done unbroken.
Practice different burpee styles to see which version is fastest for you and then keep your RPM at or above 65/60. You should have around 60 seconds of rest each set. Please reduce the volume if you are worried about finishing in the time domaine.
Additional Session (Optional – only add this in if your schedule allows and your body feels good)
A.
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5 reps
55+: Strict Handstand Push-Ups x 5 reps to a 5″ riser
and then …
35-54:
Five sets of:
Row x 15 calories
Double-Unders x 40 reps
Kipping Handstand Push-Ups x 3-5 reps to a 4.5/3″ deficit
Rest 2 minutes
55+:
Five sets of:
Row x 15 calories
Double-Unders x 40 reps
Kipping Handstand Push-Ups x 3-5 reps
Rest 2 minutes
Please practice your kipping handstand push-up technique. Figure out what your best hand placement is, how far away from the wall you like to be, and what style of kip you like. I definitely recommend practicing a BIG kip
B.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 2011 per leg
Rest 2 minutes
followed by …
Every minute, on the minute, for 5 minutes:
GHD Sit-Ups x 10 reps
Non-Qualifier Session
A.
(see above)
C.
35-54:
Every 4 minutes, for 24 minutes, complete (6 sets):
3 Power Cleans (135/95 lbs)
6 Front Squats
9 Burpees over the Barbell
12 Assault Bike Calories
55+:
Every 4 minutes, for 24 minutes, complete (6 sets):
3 Power Cleans (115/75 lbs)
6 Front Squats
9 Burpees over the Barbell
12 Assault Bike Calories
Qualifier training:
A1. 265# (87%)
A2. 235#
B. PC singles, FS UB
1:38, 1:39, 1:51, 1:49, 1:55, 1:41
The bike was the difference maker in this workout.
Additional:
A1. Skipped strict HSPU’s
A2. 3.5” deficit HSPU’s
1:40, 1:28, 1:28, 1:33, 1:27
B. Combined B1 and B2:
Every 2:30 for 5 sets:
6 Bulgarian split squats each leg @12kg KB’s + 10 GHD
For some reason my abs were sore today ??♀️
A. 225
B. Missed seeing this !
C. Non qualifier , sub front squats for push jerk , row for bike, knee was too tight to pedal around ?
All sets of cleans+push jerk UB 1:46/1:40/1:37/1:30/1:33/1:35
Emom5 shspu all UB except last set 4/1
Practiced the deficit 3” Kipping
Went out of order to accommodate training partner schedule. Did metcons first, then deadlifts and then combined strict hspu and ghd sit-ups into an every 75 sec superset. B. 1:44, 1:40, 1:48, 1:47, 1:47, 1:45 PCs all fast singles, hello legs!!! Didn’t let bike go below 60. Optional A2. 1:21, 1:24, 1:22, 1:33, 1:29 I had at least 1 miss on every round except 3rd Rd. 4th RD had 3 misses ??♀️. But I rowed really hard, 1250-1650…rows took about :39-:42. 3” deficit. This was a fun one! A. Dead’s: 285# Optional (Every 75 secs for 5 sets: 5 strict… Read more »
Primary session 55+
WU ✅
A: ✅ @ 127kg. Didn’t feel as bad as last week.
B: ✅ less than 2:0 mins each round. (Under 1 min for cleans, squats and burpees; and around 35-45sec for 12 Cal bike)