Dynamic Mobility, Activation and Warm-Up
Perfect Stretch x 5 reps per side
Straight into …
Lunge Matrix
3 sets of:
Alternating Reverse Lunge x 10 reps
Alternating Lateral Lunge
x 10 reps
Alternating Diagonal Lunge x 10 reps
Straight into …
Two sets of:
Banded Good Mornings x 10 reps
Farmers Carry x 50′
A.
Deadlift x 2 reps
*Sets 1-3 @ 70% of 1-RM
Set 4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Set 7 @ 88-90%
B.
Take 5-7 minutes to build to 65-70% Power Jerk and then …
Every 60 seconds, for 8 minutes, complete:
Power Jerk x 2 reps @ 65-70%
(Work on perfect mechanics for your power jerk. The % is a suggestion but these don’t need to be super heavy today, just focus on strong mechanics and moving that bar with speed).
C.
For time:
2000 Meter Ski Erg
20 Alternating DB Snatch
15 Toes-to-Bar
1500 Meter Ski Erg
20 Alternating DB Snatch
15 Toes-to-Bar
1000 Meter Ski Erg
20 Alternating DB Snatch
15 Toes-to-Bar
35-49: 50/35 lbs
50+:
35/20 lbs
D.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Rest 15 seconds
Weighted Prone Plank Hold x 60 seconds
Rest 60 seconds
Back home again, trained at CF Pohaku with the crew today!
Strongman session (except yoke)
3:09, 3:10, 3:12, 3:37
A. Deadlifts x 2 reps
265, 265, 265, 285, 305, 325, 335#
B. Power Jerk x 2 reps
145-145-145-150-150-155-155#
C. 24:15 (no ski erg, did Row)
At Justin’s garage: Warmup: 8min EMOM Min1-12cal bike erg Min 2- 12cal row Min 3- 12cal assault bike Min 4- 8cal ski erg C. Modified: 25:11 2000m ski erg, 8:57 20 KB deadlifts w/53#’s, 12-8 15 T2B, UB 3000m bike erg, 6:32 20 KB deadlifts, UB 15 T2B, UB 1000m ski erg, 4:43 20 KB deadlifts, UB 15 T2B, UB At the gym: A. 215, 225, 240, 255, 270# Strong man session: Yoke carry, I did 50 feet UB without a turnaround Sets 1+2, 326# Sets 3+4, 366# I used a 100# sandbag for burpee sandbag over box Modified: 4… Read more »
No ski erg, should I sub with a longer distance row?
Yes! You can do the same meters on the row