Mobility, Activation & Mobility
5 Minutes Nasal Breathing Only Walk or Jog and then …
Two sets of:
Hip Flexor Stretch x 45-60 seconds each side
Squat Rocks x 60 seconds
Medball Squeeze Hip Bridges x 10-12 reps
Banded Internal Hip Rotations x 5 reps per leg with a 3 second hold
A.
Five sets:
Back Squat x 4 reps @ 75-80%
Rest 2 minutes between sets
B.
Five sets of:
Deadlift x 4 reps @ 75-80%
*No touch and go.
Rest 2 minutes between sets
C.
35-54:
Against a 4 minute clock, perform as many reps as possible of:
25/20 Calorie Echo/Assault Bike
30 Alternating Dumbbell Snatches (50/35lbs)
Max Toes to Bar in the remaining time.
Rest 90 seconds between sets and repeat for a total of THREE sets.
55+:
Against a 4 minute clock, perform as many reps as possible of:
23/18 Calorie Echo/Assault Bike
30 Alternating Dumbbell Snatches (35/20lbs)
Max Toes to Bar in the remaining time.
Rest 90 seconds between sets and repeat for a total of THREE sets.
Cooldown
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
General Training Notes
Back Squat
After last weeks volume you should be thanking us for how EASY these feel. 😉 Keep mechanics strong and focus on speed out of the hole.
Deadlift
We want absolute strength for every rep on the deadlift sets, which is why this isn’t touch and go. Take some time to warm up and build to your starting weight, then complete your sets with intention behind every lift.
Conditioning
We’ve got some slightly longer interval work coming up today. Aim for about 90 seconds or less on the bike. After that we’re looking for unbroken on the dumbbell snatches. That should leave you with about 60 seconds or possibly more to hit the toes to bar. For training purposes we want you transitioning quickly to the pull-up bar and hitting as big of a set as you can. The 90 seconds is a short break but the goal here is consistency on each round for at least the bike and snatches. There will be a point where your grip and/or midline will start to fail you so expect a little dropoff there. Don’t take that part into consideration when we’re talking consistency. Start big on the first round and see if you can hold on. The consistent part needs to be the bike and snatches.
Customization Options for Toes-to-Bar
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises
Timeline
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Back Squats
20:00-35:00 – Squat Sets
35:00-40:00 – Deadlift Prep
40:00-55:00 – Deadlift Sets
55:00-60:00 – Conditioning Prep
60:00-75:00 – Conditioning
75:00-85:00 – Cooldown