Mobility & Activation
3 Minute Run/Row/Assault Bike with Nasal Breathing
Followed by …
Band Distracted Hip Flexor Stretch x 30 seconds
straight into …
Banded Split Squat Stretch x 15 reps
Repeat on opposite leg
Followed by …
x 45 seconds per side
Inchworm Walks x 3-5 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Hang Clean + 1 Jerk
Start at 50% of your 1-RM and build to today’s heavy.
B.
35-49:
Three sets for times of:
400 Meter Run or 500 Meter Row
30 Thrusters (75/55 lbs)
20 Toes-to-Bar
10 Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes
50-54:
Three sets for times of:
400 Meter Run or 500 Meter Row
30 Thrusters (65/45 lbs)
20 Toes-to-Bar
10 Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes
55+:
Three sets for times of:
400 Meter Run or 500 Meter Row
20 Thrusters (55/35 lbs)
15 Toes-to-Bar
10 Burpee Box Jump/Step-Overs (24″/20″)
Rest 3 minutes
Athlete Notes:
Today we’re hitting a light load, burner interval session! Your goal is to finish as strong as you started. Today you’ll have 3 minutes to recover between intervals, but the accumulation of fatigue and volume will still likely require you to start the first set at around 85% of rate of perceived exertion (RPE), and ramp that up over the course of the three sets to maintain the same times per set. We would like to see your times for each of the sets within 10 seconds of each other, so use your first interval to note where you can push and where to hold back so that you can maintain consistency across the board. Work hard to regulate your breathing and heart rate between each interval to give you the best possible chance of maintaining an aggressive pace when it’s time to work. You may also want to use today as an opportunity to observe how taking quick, strategic breaks effects your interval times and recovery.
C.
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (left side)
Rest 2 minutes
Strongman Option
A.
Two sets of:
150-Foot Bearhug Sandbag Carry
3 Minutes Banded Marching (unweighted)
Rest as needed
A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.
B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses
Use a light sandbag – 65/45 lbs or so, and do not put the bag down in the six minutes. Here is a good video of how to perform this workout.
A. worked up to 195
B. 5:07, 5:11, 5:11 50-54
C. Done
a. hcX2+J = 135-235
B. 35-49 = ABOUT 7 MINS EACH
A. 95 – 155
B. 55+: (Row option) 5:43, 5:31, 5:37
C. Complete
Strongman: 2 x 150 sandbag carry only (100 lbs)
Hang Cleans 135-240
Times :
1- 5:48
2- 5:58
3- 5:31. @ 65 #
Nice work Gerardo!
A. 135-205 stopped at 205 still dealing with finger
B. 55#, 30 thrusters, 20 T2B, 10 BBJO
4:52, 5:21, 5:49 s tarted too fast!
did 3 rds of yesterdays engine session this morning.
Oh yes, might have been a little too fast in set one 😉