Mobility & Activation
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Warm-Up Primer
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Shoulder to Overhead x 8 reps
Farmers Carry x 25′
A.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk
B.
Fever Pitch
35-49:
For time:
60 Pull-Ups
30 Thrusters (95/65 lbs)
150-foot Handstand Walk
50-54:
For time:
50 Pull-Ups
30 Thrusters (95/65 lbs)
100-foot Handstand Walk
55-59:
For time:
50 Pull-Ups
30 Thrusters (65/45 lbs)
75-foot Handstand Walk OR 10 Wall Walks*
60+:
For time:
50 Pull-Ups
30 Thrusters (65/45 lbs)
50-foot Handstand Walk OR 8 Wall Walks
*Any 55+ athlete that successfully completes the Handstand Walk segment finishes ahead of all athletes that that elect to do Wall Walks
Scaling Options for Pull-Ups:
Jumping Pull-Ups
Band Assisted Pull-Ups
Scaling Options for Handstand Walk (replace the handstand walk with 60-90 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
C.
Three sets of:
20 Single Leg Alternating V-Ups
20 Pike Overs
30 Flutter Kicks (each leg)
Rest 90 seconds
Athlete Notes:
If you smell rubber it’s because that’s the speed we want you going on today’s workout! It’s a fast one so no time to waste! Today is a great opportunity to work on how you’d structure your setup if this were to come up in an open workout. Pick a pull-up bar that allows you to take 1-2 steps to your barbell and then 1-2 steps to start your handstand walk/wall walks. While we do want to see speed, we DO NOT want to see an implosion. Your shoulders are going to get smoked and that handstand walk/wall walk at the end is going to be tough. For most of you, breaking the pull-ups into a few manageable sets will be the best option. It’ll be likewise for the thrusters. If you go unbroken on those two movements and then proceed to fall on your face when you kick up, did it make much sense? Push right up to that line on the first two movements, but to where you’re still confident in your ability to kick up and move on your hands. For the handstand walk, set a goal distance each time you kick up (10, 20, 30, 50 feet, etc.) and try to make it there before coming down! Have some fun and see how quickly you can burn rubber through this one.
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:
Front Foot Elevated Lunge x 10-12 reps each leg
Rest as needed
B.
Three sets of:
Barbell Glute Bridge x 15-20 reps
followed by…
GHD Hip Extension x 15-20 reps
Rest as needed