Mobility & Warm-Up
400 Meter Run @ easy pace (try adding in some breathe holds every 100 meters)
Banded Hip Flexor Stretch x 60 seconds per side
Psoas Floss x 60 seconds per side
Two sets of:
10 Toes-to-Rings
5 Kang Squats with Medicine Ball
20 Second Static Hang on Pull-Up Bar
3 Kick to Handstand (focus on consistently placing your hands down in the same spot)
A.
Three sets of:
Candlestick Roll to Pistol Squat x 10 reps (alternating)
55+: Candlestick Roll to Squat
Rest 30 seconds
Ring-Rows x 8-10 reps @ 2111
Rest 30 seconds
Hanging Knee to Chest Rope Pinch x 3-5 reps
B.
Back Squat
Set 1 – 10 reps @ 40%
Set 2 – 8 reps @ 55%
Set 3 – 6 reps @ 60%
Set 4 – 6 reps @ 65%
Set 5 – 4 reps @ 70%
Rest 2 minutes between sets
This weeks squats are lighter in percentage
C.
35-54:
At the 0:00…
For time:
30 Back Squats (185/135 lbs)
1000 Meter Row
When the running clock reaches the 10:00 mark, complete the following…
For time:
21 Burpees over the Erg
500 Meter Row
15 Burpees Over the Erg
500 Meter Row
9 Burpees Over the Erg
500 Meter Row
When the running clock reaches the 20:00 mark, complete the following…
For time:
50 Double-Unders
100-Foot Single Arm Front Rack Dumbbell Lunge (70/50 lbs; switch arms every 25′)
50 Double-Unders
55+:
At the 0:00…
For time:
30 Back Squats (135/95 lbs)
1000 Meter Row
When the running clock reaches the 10:00 mark, complete the following…
For time:
21 Burpees over the Erg
500 Meter Row
15 Burpes Over the Erg
500 Meter Row
9 Burpees Over the Erg
500 Meter Row
When the running clock reaches the 20:00 mark, complete the following…
For time:
50 Double-Unders
100-Foot Single Arm Front Rack Dumbbell Lunge (50/35 lbs; switch arms every 25′)
50 Double-Unders
D.
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Side Lying Powell Raises x 10 reps per side (light)
Rest as needed
Athlete Notes:
Where yesterday’s workout was all about the skills, today’s workout is all about the grind. We’re starting off hot by blasting your legs with 30 back squats (and you were worried because there were no back squats last week in the program). From there we want to see how well you can keep pushing even with all that lactic acid build up. The faster you go on each section, the more rest you’ll get, but if you’re still going at the 8 minute mark, stop so that you can get at least 2 minutes rest.
For the 30 back squats we’d like to see you push to finish them in no more than three sets. If you’re having to stop every 5 reps then this weight is too heavy for you. The 1000 meter row will be spicy but utilize strong row mechanics to maintain a fast (but not your fastest) pace! Your goal should be to hold somewhere slightly above your 2k pace.
The second portion is all about managing energy. Trust your lungs and push hard on the burpees. We want to see a sprint start on the erg every time you get on and make sure to use the quick release method to get out of the erg. (review of the quick release method is here
)
Now that your legs are smoked and your heart rate is sky high you get to do some double-unders and lunges. Your legs will feel heavy and your lungs will be fatigued but that is OKAY! Take a moment to calm your mind in preparation for the double-unders. Take a calming breathe, grab your rope and stay unbroken as long as you stay in rhthym. Force your mind and body to relax while doing them. If/when you break, just take another calming breathe. These breathes take 2-3 seconds and can help you maintain a rhythmic jump versus getting really frustrated at every break and spiking your heart rate even more. You get to play around with the heavy dumbbell again with your lunges. Check out this video on getting the biggest bang for your buck with front rack lunges.
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.
Mixed Modal Conditioning Option
Two rounds of:
400 Meter Run or 1000 Meter Concept 2 Bike
500 Meter Row or Ski
Rest 2 minutes and repeat for a total of 3 sets