Mobility & Activation
Spend 1-2 minutes in the Over the Barbell Shoulder Stretch
and then …
Two sets of:
Plank with Forward Reach x 15 seconds per arm
Plank with Lateral Reach x 15 seconds per arm
Warm-Up
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Skill Transfer Exercises
Three sets of:
Tall Jerk x 5 reps
Broad Jump x 5 reps
A.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 @ 75-80%
*Please use blocks
B.
35-54:
For total time…
One round of:
30/24 Calorie Echo/Assault Bike
22 Deadlifts (185/135lbs)
14 Bar Muscle Ups
Rest exactly 2 minutes, then…
Two rounds of:
15/12 Calorie Echo/Assault Bike
11 Deadlifts (225/155lbs)
7 Bar Muscle Ups
55+:
For total time…
One round of:
30/24 Calorie Echo/Assault Bike
22 Deadlifts (155/105lbs)
14 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, then…
Two rounds of:
15/12 Calorie Echo/Assault Bike
11 Deadlifts (185/135lbs)
7 Chest-to-Bar Pull-Ups
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
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:
10-12 Dumbbell Z Press
Rest 30 seconds
10-12 Ring Rows (elevate the feet to make these more difficult)
Rest 60 seconds
Optional Cool Down
10 Minutes Bike @ easy pace on 0-1 damper with focus on down regulating your breathing”
General Training Notes:
A bit shorter of a day today with no clean work, just split jerks. We are looking for consistency across all 10 sets for your split jerks. That may mean keeping the load closer to 75% and hitting every rep with perfection. Try to avoid any press out with your sets and nailing your landing positions. Every minute goes by fast enough where you aren’t overthinking the lift but you still have time to get into a good position each set.
Onto this fast and fun conditioning piece. Ideally that first single round takes sub 5 minutes. Hit the bike in under 2 minutes, go unbroken on the deadlifts or at most 2 sets, taking about 40-45 seconds. From there take 1-2 deep breaths then knock out those bar muscle ups / pull ups, aiming to finish them in 3 sets or less. We want high volume so if you can’t do the bar muscle ups in 3 sets then change the movement to pull-ups to keep the volume high to where you can still hit a big set under fatigue. After that you’ll rest 2 minutes, then we’ll cut all the reps in half and pick up the intensity to try and finish the second portion in the same amount of time as the first, maybe slightly slower if you’re experiencing grip fatigue. That two round portion should be about 45-60 seconds per bike, 20-30 seconds per 11 deadlifts, then another 40-45 seconds for the bar muscle ups / pull ups. Add all that into two rounds and we’re looking for another 5 minute-ish sprint to finish off the week.