Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following stretches on each side…
–Band Distracted Hip Flexor Stretch
–Band Distracted Hamstring Floss
Followed by…
Three rounds of:
90/90 Hip Rotations x 5 reps each side
Single Leg Hip Bridges x 10 reps each side
Banded Good Mornings x 15 reps
Alternating Cossack Squats x 20 reps
Followed by…
One sets of:
10 Medball Cleans
A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean Lift-Off + Clean
Sets 1-4: 2-3 reps @ 65-75%
Sets 5-8: 1-2 reps @ 75-85%
Sets 9-10: 1 rep @ 85+%
*No touch and go.
B.
Back Squat
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85+%
Sets 6: 4 reps @ 65-70%
Rest 2 minutes between all sets
C.
Ski Punk
35-54:
For time:
20-40-20 reps of:
Ski Erg or Row Calories
GHD Sit-Up
55+:
For time:
20-40-20 reps of:
Ski Erg or Row Calories
GHD Sit-Up
Time Cap: 20:00
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Optional Cooldown:
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
General Training Notes
Clean Complex
That clean lift-off is there to help you ASSESS your first pull mechanics. Ask yourself: ‘is my chest up,’ ‘are my knees out,’ ‘am I getting my knees back as I lift,’ ‘does my back angle stay the same.’ Film a few sets so you can get immediate feedback on your lifting mechanics.
Back Squat
You’ve got a wave here so the back end of these sets, even though they are higher, should feel really good!
Conditioning
If you have a Ski Erg then I’d like you to use that today. This is a sweaty one. Just turn off the mind and move. May want to throw on some wrist sweat bands to help prevent the sweat from pooling too much!
GHD Sit-Up Alternative Options:
Weighted Sit-Ups (20/14 lbs)
Anchored Sit-Ups x Double the Reps
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Cleans
20:00-40:00 – Clean Sets
40:00-45:00 – Back Squat Prep
45:00-60:00 – Back Squat
60:00-65:00 – Conditioning Prep
65:00-85:00 – Conditioning
85:00-90:00 – Cooldown
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