Mobility, Activation & Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three sets of:
30 Second Banded Palloff Hold (each side)
30 Second Banded Lateral Monster Walk (left and right)
Set 1: Empty Barbell Squats x 10 reps
Set 2: Back Squat x 5 reps @ 45%
Set 3: Back Squat x 4 reps @ 55%
A.
Five sets of
Back Squat x 3-4 reps @ 82.5+%
Rest 2 minutes between sets
B.
Four sets for times of:
20 V-Ups
10 Dumbbell Thrusters
15 Pull-Ups
50 Foot Dumbbell Farmer Hold Walking Lunge
Rest 1:1 or alternate full sets with a partner “you go/I go” style.
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
20-30 Reverse Hypers @ 50+% of 1RM Back Squat
Rest as needed
Cooldown
10 Minutes Row @ easy pace and mix in these stretches
Side Lying Quad Stretch x 45 seconds per leg/side
Seated Groin Stretch x 90 seconds
General Training Notes
Back Squat
Take about 5-10 minutes to get to your 82.5% and then start your five working sets. If things don’t feel great today then keep it at the same weight. If that weight is moving well then keep going up in weight to set a new 5-RM.
Conditioning
Smooth is fast today!! Hold yourself accountable to the v-up standards (see here). Try to get into a rhythm on these because once you loose that rhythm you’re bound to start breaking much more often. So find your groove and stay in it. Stay unbroken on those thrusters and ideally the pull-ups as well. If you aren’t able to stay unbroken then just keep that break short. You’ll take a quick break from the pull ups into the lunges. Honestly, your grip will be what you most likely feel fatiguing with first. Try to stay unbroken on the lunges but, if you must put them down, do so at the 25′ turn around mark. But try to push yourself on todays intervals to stay unbroken, knowing you get to rest the equal amount of time. Try to keep your working sets to 2:30-3:00 total.
Accessory Work
Sub in 15-20 Weighted GHD Back Extensions if you do not have access to a Reverse Hyper for each set.
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Squat Sets
35:00-40:00 – Conditioning Prep
40:00-60:00 – Conditioning
60:00-70:00 – Accessory Sets
70:00-80:00 – Cooldown
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