Primary Training Session
Mobility, Activation & Warm-Up
500 Meter Row / 400 Meter Run / 25 Cal Bike @ nasal breathing only pace
and then …
Two sets of:
Inchworm Walks x 3 reps
Hanging Knee Raise Hold x 30 seconds
Dumbbell Overhead Hold x 30 seconds
Two sets of:
Single-Arm Dumbbell Bent Over Row x 8 reps (4 reps right; 4 reps left)
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
A.
Five sets of:
Press in Split x 2 reps
Rest as needed
Followed by …
Every 90 seconds, for 12 minutes (8 sets):
Power Clean & Jerk @ 75-80%
B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean
C.
35-44:
For time:
15 Bar Muscle Ups
75 Foot Handstand Walk
50/40 Calorie Echo/Assault Bike
75 Foot Handstand Walk
15 Bar Muscle Ups
45-54:
For time:
10 Bar Muscle Ups
50 Foot Handstand Walk
50/40 Calorie Echo/Assault Bike
50 Foot Handstand Walk
10 Bar Muscle Ups
55-59:
For time:
8 Bar Muscle Ups
50 Foot Handstand Walk
50/40 Calorie Echo/Assault Bike
25 Foot Handstand Walk
8 Bar Muscle Ups
60+:
For time:
10 Chest-to-Bar Pull-Ups
6 Wall Walks
40/30 Calorie Echo/Assault Bike
6 Wall Walks
10 Chest-to-Bar Pull-Ups
Time Cap: 12:00
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
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
D.
Accumulate 50 Lying Leg Lifts (slow and controlled)
Optional Cool Down
10 Minutes Bike @ easy pace on 0-1 damper with focus on down regulating your breathing
General Training Notes:
Please use the press in split sets to focus on (1) good footwork and (2) a strong receiving position. Feel free to film if you think your landing position needs work. Then take about 7-8 minutes to build to 75% of your power clean & jerk (your choice if it is a power or split jerk) and for 8 sets stay between 75-80%. I want every lift to feel similar and consistent. Make sure your set up routine is the same, tempo off the floor the same, transition to your rack is the same, etc. The goal is to make your lifts all look similiar and consistent through 95% of your 1-RM.
In the conditioning we want to test how well you can knock out big sets of gymnastics while under fatigue. A great goal for your opening movement is to do it in 2 or less sets. After that we want you to challenge yourself on the handstand walks. For those proficient with handstand walking hold yourself to a 25′ unbroken section. For those of you decent with handstand walking hold yourself to a 15′ unbroken section. For everyone else hold yourself to a 5′ unbroken section. For those doing wall walks try to keep these as fluid and unbroken as possible. After that we’ll move to the assault bike where you should aim to hit the calories at a pace that you could hold for 10 minutes. This will hopefully have you off the bike in around 3-3:30 minutes or so. Gauge your effort here based on how long you think you’d have to rest to kick up on the handstand walk. Will you save more time by going 10 seconds slower on the bike but resting 15-20 seconds less to move on the gymnastics? Hold yourself to the same handstand walking standards you set on the first set so you will likely need a little more rest here. Once you’ve finished then it’s full send on your last bmu/pull ups. Hang on for as long as you can stay in rhythm, testing your limits on this last movement.