Mobility, Activation & Warm-Up
PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position)
followed by …
Band Distracted Ankle Mobility
x 30 seconds per side
Deep Squat Progression x 5 reps
and then …
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Four sets of:
Bulgarian Split Squats x 6 reps (weighted) @ 3011 + Unweighted Dynamic Bulgarian Split Squats x 14 reps
Rest 60 seconds between legs
Strict Pull-Ups x 4-8 reps
Rest 60 seconds
B.
Three sets of:
(Right) Half Kneeling Landmine Press x 8-10 reps @ 21X1
Rest 45 seconds
(Left) Half Kneeling Landmine Press x 8-10 reps @ 21X1
Rest 45 seconds
Goat Bag Swings x 12-15 reps @ 3011
Rest 45 seconds
C.
All Age Divisions
Two rounds for time of:
20/15 Calories of Assault Bike
800 Meter Run
20 Pull-Ups
General Notes: It wouldn’t be a deload week with some Bulgarian Split Squats! If you are unfamiliar with this movement then make sure to reference the article linked to learn how to properly set up and execute your BSS. From there you’ll move into some more corrective exercises so make sure you are following the tempo to get the desired effect of the movement.
You’ve got a fun workout with some higher volume pull-ups! Grab a piece of chalk on your way out the door for your run so that you can chalk up on the run and jump straight to the pull-up rig! And if you’re looking to keep this workout more aerobic based then replace the 20 pull-ups with a 25/20 calorie row!
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Row Accessory Option
“5k Row Time Trial”
For time:
Row 5,000 Meters