Mobility, Activation & Warm-Up
Floor Slides x 5 reps (slow and controlled)
and then …
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 2
Build to 80-85% of 1-RM over the course of the first 5-6 sets, and complete the final 4 sets at 80-85%. These do not have to be touch and go.
B.
35-54:
For time:
2000 Meter Row
40 Strict Handstand Push-Ups
At the 15 minute mark, complete:
For time
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Bar Muscle-Ups (50-54: 6 Bar Muscle-Ups)
30 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups (50-54: 6 Bar Muscle-Ups)
20 Thrusters (115/75 lbs.)
10 Bar Muscle-Ups (50-54: 6 Bar Muscle-Ups)
55+:
For time:
2000 Meter Row
40 Strict Handstand Push-Ups to 5″ riser
At the 15 minute mark, complete:
For time:
40 Wall Ball Shots (20/10 lbs to 9′ target)
10 Chest-to-Bar Pull-Ups
30 Dumbbell Thrusters (35/20 lbs)
10 Chest-to-Bar Pull-Ups
20 Thrusters (85/55 lbs.)
10 Chest-to-Bar Pull-Ups
*15 Minute time cap
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups (choose one of the following):
Jumping Chest-to-Bar or Chin-over-the-Bar
Band Assisted
C.
For quality and muscle activation:
400 Meter Sandbag Carry
Athlete Notes:
Today’s workout is an awesome test of your shoulders and your motor. We’re mixing some low-skill high-go movements in with some high-skill movements to test your skills under fatigue! The workout starts out with a 2k row. We would recommend you hit this at a pace more in line with your 3-4k times. You can go for a 2k PR… but then good luck hopping up and hitting some handstand push-ups afterwards. We want the row to feel like a 7-8/10 effort (10/10 being your 2k PR). After the row, we have a big number of strict handstand push-ups.. seeing as you get rest after this, why not push yourself to get through them as fast as you can. Just remember though, once a strict movement goes, it takes a bit to get it back. We want you to toe that line between failure and speed, but if you end up failing a couple now, it’s ok! Training is the time to do it and challenge yourself! The second part of the workout is going to be a shoulder burner. Being smart about your sets/reps/rest is going to be very advantageous here. We’ve got a squat/press movement paired with a ring muscle-up, so you know your triceps are going to be smoked. We’ve got wall balls, dumbbell thrusters, and barbell thrusters.. and while the reps decrease, the loading will increase. Be smart about your sets here, and focus on your leg drive out of the squat in order to help your shoulders/triceps for as long as possible. When it comes to the ring muscle ups, we want these pushed similar to the handstand push-ups in the first portion. Fast, but not at risk of failure. However, at the end of the day, we’d rather you fail in training because you pushed your limits, then fail on the competition floor because you never felt that discomfort! If you’re still learning ring muscle-ups, we’d recommend picking a number you can get to in 2-3 sets so that this doesn’t become a staring contest with the rings.
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.
Strongman Option
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds
Followed by. . .
Three sets of:
60 Second Max Rep Sumo Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds
Don’t be scared to make these hurt a little. Force yourself to go straight from the Deadlifts to Push Press and Push Press to Sled. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂