Activation, Mobility & Warm-Up
Wrist Stretch
(Accumulate 60-120 seconds in various positions stretching the wrists)
200 Meter Walk Nasal Breathing Only
Banded Perfect Stretch
x 60 seconds per side
Squat Rocks
x 60 seconds
200 Meter Run Nasal Breathing Only
30 Seconds Static Hang on Pull-Up Bar
A.
Perform one set @ 70-75% effort of:
40/30 Calories of Rowing
Rope Climb
35-54: 6 Rope Climbs
55+: 5 Rope Climbs
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat
Sets 1-3 @ 60-65% of 1-RM Clean
Sets 4-6 @ 70%
Sets 7-8 @ 75%
C.
Three rounds for time of:
500 Meter Row
50 Double-Unders*
7 Power Cleans
35-54: 135/95 lbs
55+: 95/65 lbs
*May substitute with 45 seconds double-under attempts or 100 single-unders
Athlete Notes:
Today is a lighter day! We are tapering for the AGOQ so please, if you are planning on doing an event tomorrow, take today as a rest day. Otherwise, use today as a technique day in all phases of training. Focus on having strong rope climbs, working on bringing the knees to the chest – can you get up the rope in 2 climbs?
The % for your lifting is relatively light so make each complex *perfect.* Then head into your conditioning piece committing to a sprint start on the Erg, quick transition off the erg to your rope, frustration-free double-unders and then methodical barbell cycling on your power cleans. Can you keep them unbroken?
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.
Concept 2 Bike Endurance Option
Eight sets of:
Concept 2 Bike
75 seconds at 120% of 20 minute Watt
75 seconds at 95% of 20 minute Watt
60 seconds at 70% of 20 minute Watt
30 second rest