Dynamic Mobility, Activation and Warm-Up
Honest Hip Cars x 2-3 reps per side
and then …
x 20 seconds on first interval, 30 seconds on second interval
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps
A.
Every two minutes, for 12 minutes, complete:
Mid-Thigh Clean + Clean + Split Jerk
Build over the course of 6 sets focusing on strong mechanics.
B.
35-54:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike
55+:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
15/10 Calories of Assault Bike
Hit these hard!
C.
Three sets of:
Single-Arm DB Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Optional Session
Three rounds of:
Sled Drag: Max weight for 50m
DO NOT PACE this. I want you to go as heavy and fast as you can. Keep the weight on the ball of your feet and move FAST
Straight into…
Max reps unbroken Wall-Balls
Rest 60 seconds
and then …
Three sets for max weight:
Harness Bear-Crawl Sled Sprints x 50 meters
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps
Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.
Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).
A. 50,55,60,65,70,72.5kg
B.47,40,55,1:20,1:20,1:19 was shocked how I couldn’t recover after the first couple rounds
C.done