Mobility & Activation
Banded Hip Flexor Stretch
x 60 seconds per side
Banded Scarecrow x 2-4 minutes
Elbow Iso Drills: please take 4-5 minutes to try out the 4 drills from Coach Fritz
*Nasal Breathing Warm-Up*
Accumulate 300 Meter Walk doing the following:
Take a deep breathe and ONLY walk on the exhale. Stop your walk and take another deep breathe then walk as you exhale through the nose. Continue this until you accumulate 300 meters.
A.
Build to todays Heavy Clean & Jerk in 15 minutes and then. . .
Every minute on the minute for 4 minutes:
Clean & Jerk @ 80-85% of todays max
B.
35-49:
Complete as many rounds and reps as possible in 25 minutes of:
1 Legless Rope Climb/2 Rope Climbs (alternate each round)
400 Meter Run
20 Single Dumbbell Box Step Overs (50/35lbs to 24/20″)
50-54:
Complete as many rounds and reps as possible in 25 minutes of:
2 Rope Climbs
400 Meter Run
20 Single Dumbbell Box Step Overs (50/35lbs to 24/20″)
55+:
Complete as many rounds and reps as possible in 25 minutes of:
2 Rope Climbs
400 Meter Run
20 Single Dumbbell Box Step Overs (35/20lbs to 24/20″)
Scaling Options for Rope Climbs:
4 Towel Pull-Ups for every Rope Climb
Rope Pull-Up Options from Floor
C.
One-Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Rest as needed
Athlete Notes:
Today’s workout is going to be a grind! We’re moving for 25 minutes straight and there really isn’t many places to stop. We want to see the rope climbs attacked right away after finishing the step overs, especially the rounds or age groups where you get to use your feet. Make sure you get a good clamp on the rope and channel all the rope mounting drills we’ve been doing lately! The run should be at an aggressive yet manageable pace (think mile pace or slightly slower). Those step overs are going to be where you develop mental toughness and resiliency today! Challenge yourself to hang on to them and keep grinding through. If you have to set the dumbbell down, pro tip, set it on the box so you don’t have to grab it from the ground. Or… make the rule that it has to go to the ground, that’ll make you less likely to drop it!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Bulgarian Split Squats with a pause x 12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
Four sets of:
Max Unbroken Tempo Ring Push Ups @ 2112
Rest as needed
C.
Three sets of:
20-30 Banded Tricep Extensions
Rest 30-60 seconds