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
A.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
Rest 2 minutes
B.
35-49:
For time:
400 Meter Run
150 Foot Handstand Walk (or 15 Wall Walks)
400 Meter Run
30 Double Dumbbell Hang Clean and Jerks (50/35lbs)
400 Meter Run
150 Foot Handstand Walk (or 15 Wall Walks)
400 Meter Run
50-54:
For time:
400 Meter Run
100 Foot Handstand Walk (or 10 Wall Walks)
400 Meter Run
30 Double Dumbbell Hang Clean and Jerks (50/35lbs)
400 Meter Run
100 Foot Handstand Walk (or 10 Wall Walks)
400 Meter Run
55-59:
For time:
400 Meter Run
50 Foot Handstand Walk (or 5 Wall Walks)
400 Meter Run
30 Double Dumbbell Hang Clean and Jerks (35/20lbs)
400 Meter Run
50 Foot Handstand Walk (or 5 Wall Walks)
400 Meter Run
60+:
For time:
400 Meter Run
15 Double Dumbbell Hang Clean and Jerks (35/20 lbs)
400 Meter Run
15 Double Dumbbell Hang Clean and Jerks (35/20lbs)
400 Meter Run
25 Foot Handstand Walk (or 5 Wall Walks)
400 Meter Run
Time cap: 18:00
C.
Accumulate 100 Banded Triceps Extensions (50 per side).
General Training Notes:
Lets make those barbell hip thrusts HEAVY! Then for the iso hold please hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold. Shins should be vertical with knees over the ankles or slightly behind.
The conditioning today combines running with handstand walking and dumbbells. Smooth is fast on a workout like this. You should be able to maintain a pretty quick pace on the runs. If you are strong with handstand walking then you can kick right up into your walks and challenge yourself to complete 5′ increments unbroken. For today the sub for handstand walks will be wall walks. 60+ will get a chance to handstand walk at the end of the workout! 🙂 The dumbbell hang clean and jerks are power and use the legs to create some momentum with the clean portion since your arms will be a big fatigued from the handstand walks & jerks (aka avoid doing a dynamic dumbbell curl).
Please adjust the volume or distance if needed to ensure you complete this in under 18 minutes. The purpose of this workout is to have you consistently moving through a workout that requires shoulder stamina and to not be standing around for a long time waiting to kick up into your hs walk or to wall walk. So if your first split (run + hs walk) is over 4 minutes then adjust the distance / reps.