Mobility & Activation
Thoracic Iso Holds
Followed by…
One Set:
Banded Dead Bug Iso Hold
x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Warm-Up Primer
Two-Three sets of moving with fluidity:
60-120 seconds of monostructural movement of choice
20 Russian Kettlebell Swings (weight up to the athlete)
5 Box Step-Ups (24/20″)
5 Box Jumps
A.
35-54:
Every 5 minutes, for 30 minutes, complete:
Station 1 – 1000 Meter Row
Station 2 – 3 rounds of:
4 Deadlifts (225/155 lbs)
8 Bar Facing Burpees
12 Farmers Carry Alternating Reverse Lunge (50/35 lbs)
55+:
Every 5 minutes, for 30 minutes, complete:
Station 1 – 1000 Meter Row
Station 2 – 3 rounds of:
4 Deadlifts (185/125 lbs)
8 Bar Facing Burpees
12 Goblet Hold Alternating Reverse Lunge (35/20 lbs)
B.
Three sets of:
Dumbbell Bench Press x 10 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Prone Banded Hamstring Curls x 20 reps
Rest 45 seconds
78 Minutes
Athlete Notes:
Today is a lighter day for you all but don’t think that the conditioning piece will be easy! I’d love to see everyone off the erg by 4:20-4:25 on the first set and take that row at around 80% (you do not want to redline early on this workout). You should have more rest at your second station but here is where the meat of the workout is. I want you PUSHING on the deadlifts as you focus on quick cycling, efficient and fast burpees and then use the lunges to bring your heart rate down. The moment you are done with the lungs I want you walking right back to the barbell and picking it up for your 4 reps – be aggressive here. You should have at least 60 seconds of rest before you are back on the erg. Please adjust the reps/weight as needed to ensure you get at least 30 seconds of rest on the row and 60 seconds of rest on the 3 rounder.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Four rounds for time of:
25/20 Calorie Assault Bike
12 Toes to Bar
25/20 Calorie Row
10 Single Dumbbell Box Step-Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs