Mobility, Activation + Warm-Up
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
IT Band Stretch x 45 seconds per side
Warm-Up
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
35-54:
Five sets for times of:
5 Dumbbell Clusters (50/35lbs)
12 Toes to Bar
50 Double Unders
Rest 90 seconds
55+:
Five sets for times of:
5 Dumbbell Clusters (35/20lbs)
12 Toes to Bar
40 Double Unders
Rest 90 seconds
1 Dumbbell Cluster = 1 Squat Clean + 1 Thruster
C.
Three sets of:
10-15 Ab-Wheel Roll-Outs
Rest 30 seconds
45-60 Second Wall Sit
Rest 30-60 seconds
Cooldown
10 Minutes Row @ easy pace and mix in these stretches
Half Kneeling Hip Flexor Stretch x 45 seconds per leg/side
Rig Glute Stretch x 90 seconds
General Notes
Back Squat
It is everyone’s FAVORITE day – 1-RM Back Squat day!!!!! Okay, okay … before I get ahead of myself here is what I want from you all. Have FUN lifting HEAVY! That being said, if going every 2 minutes is not reasonable for you then don’t. Give yourself a full 2-3 minutes of rest between your sets. If the suggested % jumps are too high then adjust that and make smaller jumps. The above percentages are a guideline so adjust as needed based on your experience testing your 1-RM’s.
Conditioning
People’s CNS is generally pretty taxed following a max out lift so we are going to keep it fairly simple with the conditioning. Kinda like grunt work today. You’ll do sprint intervals today starting with dumbbell thrusters. You’ll do a dumbbell squat clean into a thruster and that equals one rep. You’ll follow that with toes-to-bar (or the appropriate progression) and into double-unders. If your CNS is shot then sub in 80 single-unders instead. Rest 90 seconds and repeat. Start off, effort-wise, at a 7/10 effort and try to maintain that throughout all 5 sets. Your goal is to keep your times within 10 seconds of each other.
Then you’ll finish with some core work and iso holds! During your wall sits try to stay at a 90 degree angle (tough, I know). If you want to make this more challenging then add some weight!
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Squat Sets
35:00-40:00 – Transition
40:00-55:00 – Conditioning
55:00-60:00 – Transition
60:00-75:00 – Accessory Work
75:00-85:00 – Cooldown