Mobility, Activation and Warm-Up
Spend 5-6 minutes on the Hip Internal Rotation Drills to Prepare for Squatting
Followed by …
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Holds
x 60 seconds per side
Fire Hydrant Iso Hold x 60 seconds per side
and then …
Banded Monster Walks x 20 steps (forward/backward)
Banded Lateral Walks x 20 steps (right/left)
and finish with …
Front Rack Partner Assisted Stretch
Front Squat Progressions
In 15 minutes, establish a 2-Rep Max Front Squat
20 Minute AMRAP
30-54:
Complete as many rounds and reps as possible in 20 minutes of:
20 Alternating Pistols
15 Toes to Bar
10 Power Cleans (135/95 lbs)
55+:
Complete as many rounds and reps as possible in 20 minutes of:
20 Medicine Ball Step-Ups (24/20″)
15 Toes to Bar
10 Power Cleans (95/65 lbs)
If you do not have pistols, then please incorporate one of the following progressions:
Banded Pistols
Elevated Pistols
Box Assisted Pistols
Core Accessory Work
Four sets of:
20 Seconds Max Reps Elbow Jacks
10 Seconds Rest
followed by …
Four sets of:
20 Seconds Max Reps V-Ups
10 Seconds Rest
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.
Optional Additional Strength Accessory Session
A.
Four sets of:
Double Kettlebell Front Racked Reverse Lunge x 16 reps @ 3011
Immediatelly followed by. .
15 Goblet Squats (Heavy)
Rest 90 second
B.
Three sets of:
8-10 Strict Pull-Ups
Rest 30 seconds
45 Second Wall Sit (add weight)
Rest 30 seconds
C.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)
AMRAP: 6 + 20 pistols
FS 2 rep max = 325
Metcon = 4 rds…..pistols took awhile
MAW done
FS: built from 55 kg to a new PR of 74 kg (+1 kg). First new best for FS in a long time…
Conditioning: 6 rounds. Pistols as 10/10 except for last round. TTB UB except for last round that was 10/5. PC as 6/4 or 7/3. Couldn’t drop the barbell or slam it too hard into the floor (early morning) so probably lost some energy there).
Accessory: 101 reps. I put this as scaled as I just couldn’t lift my legs to a full V-up ??♀️?
Additional strength session later today!
Optional:
Lunges with 12 kg KB x 2
Goblet with 20 kg
PU 10/10/10
Wall sit with 5 kg plate
Suitcase Carry with 20 kg KB
MAWU done
Front squat
2rep max 245 lbs
AMRAP w 135lbs
I think I finished the fifth rnd. Killed by pistols….bang..bang
Core done
Did yesterday’s air bike interval 160 cal total.
Sn 225 instead of FS today.
20m: Added 40du to start off each round. 5 rounds. Good mover.
A day behind
A1. Gymnx done
A2. 30 khspu in 1:01 (25+5)
B. HC+J to 150
C. AGOQ in 4:10
D. Accessory done
Your HC + J looked awesome today!
MAWU) done
FS doubles) up to 275#
Condo) skipped (picked extra strength work instead)
Core accessory) done
Strength A) lunges 40# – 45# KBs — goblet 40# – 65#
Strength B) pull-ups 10’s — wall sit 10# – 25#
Strength C) skipped
Fun!!
FSQ: 120 kg
AMRAP 20′ : 5 rounds+24 reps
Great job with those pistols!
…Thank you Nichole!
When I went to a personal trainer, we practiced pistols a lot.
Regardless, I suffered with it!