Mobility
Jog 800 Meters and then accumulate 2 minutes in the Butterfly Stretch
followed by …
Clean Warm-Up with Plate
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
A.
Six sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 60 seconds between sets
**See Notes**
B.
If you are competing in an online qualifier or competition (like MFC) then complete the following:
Every minute, on the minute, for 6 minutes:
2 Power Clean @ 60-70%
If you are totally focused on your off season then complete this:
Every minute, on the minute, for 6 minutes:
2 Tall Box Jumps (land as light as possible; focusing on explosiveness through the hips – try to go 1-2″ higher then on August 11th)
C.
35-59:
Every 2 minutes, for 16 minutes (8 sets of):
45 Second Row
Immediately followed by…
30 Seconds of Max Pistols
60+:
Every 2 minutes, for 16 minutes (8 sets of):
45 Second Bike or Row*
Immediately followed by…
30 Seconds of Max MedBall Box Step-Ups (20/14 lbs)
D.
Three sets of:
Side Plank Hold x 45 seconds per side
Rest 45 seconds
General Training Notes:
We are continuing with your banded box squats. This lift is all about explosive power. Remember that you are recruiting more from your posterior chain on this lift so you want to reach the hips back and keep the shins as vertical as possible. Load the bar to 70% of your 1RM and then add band tension that takes the lockout to an extra 25%. The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
If you have qualifiers or competitions coming up then please prioritize the power cleans. If not, then please do the tall box jumps instead.
Then you get some interval work with pistols or box step-ups. You’ll row at a pace that you’d row for 10 minutes and then immediately go into pistols or step-ups for max reps in 30 seconds. You’ll have 45 seconds of rest and you’ll repeat this for eight sets. The goal is to accumulate max reps of single leg work.
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifier Event 23.3
35-49:
As many rounds and reps as possible in 15 minutes:
30 Handstand Push-Up
30 DB Snatches (70/50 lbs)
15 Calorie Row
50-54:
As many rounds and reps as possible in 15 minutes:
30 Handstand Push-Up
30 DB Snatches (50/35 lbs)
15 Calorie Row
55-59:
As many rounds and reps as possible in 15 minutes:
30/15 Handstand Push-Up to 2.5″ riser
30 DB Snatches (50/35 lbs)
15 Calorie Row
60-64:
As many rounds and reps as possible in 15 minutes:
30/5 Handstand Push-Up to 2.5″ riser
30 DB Snatches (35/20 lbs)
15 Calorie Row
65+:
As many rounds and reps as possible in 15 minutes:
15/5 Handstand Push-Up to 2.5″ riser
30 DB Snatches (35/20 lbs)
15 Calorie Row
The box squat says 70% of your 1 rm. Is that your 1 rm squat or your 1 rm box squat?