Mobility
Band Assisted Perfect Stretch x 45-60 seconds each side
Frog Rocks x 45-60 seconds
Activation
Two sets of:
Banded Monster Walks (right) x 30 seconds
Banded Monster Walks (left) x 30 seconds
Prone Plank x 45 seconds
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
35-54:
Against a 5 minute clock, complete as many calories as possible of:
10 Chest to Bar Pull-Ups
10 Overhead Squats (105/75lbs)
10 Box Jumps (no bounding; 24/20″)
10 Front Squats (105/75lbs)
10 Chest to Bar Pull-Ups
10 Overhead Squats
10 Box Jumps (no bounding; 24/20″)
10 Front Squats
Max Calorie Row in the remaining time.
Rest 2:30 minutes, then repeat for a SECOND set.
55+:
Against a 5 minute clock, complete as many calories as possible of:
10 Chin-over-the-Bar Pull-Ups
10 Overhead Squats (75/55lbs)
10 Box Jumps/Step-Ups (no bounding; 24/20″)
10 Front Squats (75/55lbs)
10 Chin-over-the-Bar Pull-Ups
10 Overhead Squats
10 Box Jumps/Step-Ups (no bounding; 24/20″)
10 Front Squats
Max Calorie Row in the remaining time.
Rest 2:30 minutes, then repeat for a SECOND set.
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
C.
Three sets of:
8-10 Front Foot Elevated Split Squats (right)
Rest 30 seconds
8-10 Front Food Elevated Split Squats (left)
Rest 60 seconds
Focus on range of motion over loading.
D.
35-54:
Accumulate 50 Weighted GHD Sit-Ups (20/14 lbs)*
*Do not drop below parallel with the ground, control the descent.
55+:
Accumulate 50 GHD Sit-Ups
55-59 Men: 40in (102cm)
55-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Optional
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
General Training Notes:
Time to test your back squat! Please adjust loading if the jumps are too big / too small for your liking. Make sure to film so we can all celebrate your PR! Then an Open style conditioning piece is on the menu for today. Before getting into how to approach the workout we want to make sure you know how to properly customize this for yourself. The goal here is to have at least 60 seconds on the rower each round. If 10 reps of each movement means that you’re not going to be able to get everything done and still have time to row then cut some of the reps back a bit in order to achieve the same stimulus. For the workout we’re looking to ideally hit all the reps unbroken, but at a maximum you’re breaking no more than a couple of the movements. Example… you go unbroken on the pull-ups and overhead squats but break the toes to bar. Each athlete is going to have to approach this a little different based on what your strengths are but for most of you it would be beneficial to move through this at a smooth pace. If you transition too fast then have to break was it worth it? Find where those seconds can be gained and lost in this workout and as always these workouts that are very “open-ish” are great times to work on rep speed AND quality.