Dynamic Mobility, Activation and Warm-Up
Primary Session
Band Distracted Hamstring Pulse x 15 pulses per leg
and then …
Assault Bike x 5 minutes @ a medium pace
and then …
Two sets of:
Banded Good Mornings x 10 reps
Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps
and then …
Three sets of:
KB Deadlifts x 5 reps (medium weight)
Farmers Carry x 50′
A.
Deadlift
Set 1 – 6 reps @ 70%
Set 2 – 5 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 3 reps @ 83-87%
Set 5 – 2 reps @ 88-92%
Set 6 – 1 rep @ 92-95%
Rest 3 minutes between sets.
Please do not sacrifice mechanics for load.
Deadlifting heavy takes a lot out of an athlete so you all are only deadlifting and then hitting the conditioning piece for the primary session today.
B.
“2017 Event 4 Masters Qualifier”
35-54:
Two Rounds for Time:
10 Deadlifts (315/225 lbs)
20 Deficit Handstand Push-Ups (4.5-in. deficit/3-in. deficit)
30 Front Squats (95/65 lbs)
55+:
Two Rounds for Time:
10 Deadlifts (255/175 lbs)
20 Handstand Push-Ups
30 Front Squats (75/55 lbs)
There was not a time cap on this workout but for our training today, please stop if you hit a 15:00 time cap. If you are worried about the loading then please reduce the load to prevent poor mechanics during the workout.
Additional Session (Optional)
A.
35-54:
Three sets, not for time, of:
Handstand Walk x 50-100′
Double-Unders x 50 reps
Alternating Pistols x 12-14 reps
55+:
Three sets, not for time, of:
Handstand Walk x 10-25′
Double-Unders x 40 reps
*Progression for Pistols:
Single Leg Squat to box x 8 reps per leg or Box Squat ProgressionÂ
If you don’t have handstand walks, then try one of the following progressions:
Handstand Marching x 12-16 reps
Single Leg Thigh Taps x 12-16 reps
Wall Climbs x 3 reps
B.
Three sets of:
Contralateral Alternating Reverse Lunges* x 20 reps
Rest 2 minutes
*Hold one DB in the overhead position while holding the other DB with a Farmers Carry Hold
Rest until fully recovered and then …
For time:
50 GHD Sit-Ups
55+: 40 GHD Sit-Ups
Non-Qualifier Session
A.
Same as Above
B.
35-54:
Two Rounds for Time of:
10 Deadlifts (255/175 lbs)
15 Strict Handstand Push-Ups
30 Wall Ball Shots (20/14 lbs to 10/9′ target)
If you don’t have strict handstand push-ups then please substitute with L-Seated DB Presses (use dumbbells that will be challenging).
55+:
Two Rounds for Time of:
10 Deadlifts (225/135 lbs)
10 Strict Handstand Push-Ups to 5″ riser
30 Wall Ball Shots (20/10 lbs to 9′ target)
Time Cap: 15:00
Please reduce the deadlift loading if you are worried about maintaining good mechanics during the workout. If you don’t have strict handstand push-ups then please substitute with L-Seated DB Presses (use dumbbells that will be challenging).
Just time for A today. Up to 285×1