Primary Training Session
Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling the t-spine, lats and pecs.
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch
x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
and then …
Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 3 sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
Build over the course of the 5 sets.
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch
Start at 70% and build each set
C.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated Grip Strict Chest-to-Bar Pull-Up x 5-7 reps (use band for assistance if needed)
Station 2 – 20 Wall Ball Shots (goal is to be unbroken)
Station 3 – 15 Push-Ups @ 1011
Minute 4 – Ab-Wheel Roll-Outs x 12-15 reps
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target
D.
Three sets of:
Bent-Over Dumbbell Rows x 8 reps @ 2111
Rest 15 seconds
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
Rest 15 seconds
Speed Skaters x 20 reps
Rest 90 seconds
E.
Two sets for max reps:
60 seconds of Barbell Biceps Curls (20/15 kg)
Rest 2 minutes
Athlete Notes:
We are continuing with our “successory” work Tuesday’s! If you ever start to get bored with any of this stuff, just remind yourself that laying a strong foundation now is going to open doors for you in the future! All of the best athletes around the world spend the bulk of their “offseason” making sure that they have a foundation built from solid stone, so why shouldn’t you? Focus on trying to make each movement as perfect as possible, and challenge yourself to stay 100% focused on each task!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
35-54:
Two sets for times of:
42 Calories of Assault Runner or 600 Meter Run
15 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
30 Calories of Assault Runner or 400 Meter Run
12 Strict Handstand Push-Ups
9 Chest-to-Bar Pull-Ups
18 Calories of Assault Runner or 200 Meter Run
9 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
Rest 5 minutes between sets
55+:
Two sets for times of:
42 Calories of Assault Runner or 600 Meter Run
15 Strict Handstand Push-Ups to 5″ riser
12 Chin-over-the-Bar Pull-Ups
30 Calories of Assault Runner or 400 Meter Run
12 Strict Handstand Push-Ups to 5″ riser
9 Chin-over-the-Bar Pull-Ups
18 Calories of Assault Runner or 200 Meter Run
9 Strict Handstand Push-Ups to 5″ riser
6 Chin-over-the-Bar Pull-Ups
Rest 5 minutes between sets
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Chest-to-Bar or Chin-over-the-Bar Pull-Ups:
Jumping Chest-to-Bar or Chin-over-the-Bar
Band Assisted