Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction
Tuck Jumps x 10 reps
Strict Pull-Ups x 5 reps
Rest as you walk back to the bike
A.
In 3 minutes, complete:
Max Legless Rope Climbs
Rest 60 seconds and then …
In 3 minutes, complete:
Max Rope Climbs
B.
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Power Clean + Power Jerk
Take 15 minutes to build to a heavy Hang Power Clean + Jerk.
C.
35-49:
Two sets of:
Row 1000 Meters @ 5000 meter PR Pace
100 Double Unders
75-Foot Handstand Walk
Row 1000 Meters @ 5000 meter PR Pace
30 Alternating Pistols
75-Foot Handstand Walk
Rest as needed
50-54:
Two sets of:
Row 1000 Meters @ 5000 meter PR Pace
100 Double Unders
50-Foot Handstand Walk
Row 1000 Meters @ 5000 meter PR Pace
20 Alternating Pistols
50-Foot Handstand Walk
Rest as needed
55+:
Two sets of:
Row 1000 Meters @ 5000 meter PR Pace
75 Double Unders
25-Foot Handstand Walk
Row 1000 Meters @ 5000 meter PR Pace
35/25 lbs DB Overhead DB Lunge x 25′
25-Foot Handstand Walk
Rest as needed
D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Row (right) x 8 reps @ 2111
Station 2 – Landmine Row (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Press (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Press (Right) x 8-10 reps @ 2111
Did dynamic warm up
Skipped Rope Climbs
B did not do – we had done cleans on sat and Monday
C. Did conditioning with group
4 rounds for time
Supposed to be 12 Hang Power cleans @ 155
Did 27 drag rope DUs
9 FS with 155
6 bar facing burpees
7:06
Fun!!
DMA done
A1. 6 legless
A2. 7 with legs
B. 105-125-145-155-165-175-180-185mm (note: grip felt a bit shot from the rope climbs)
C. 12:17, 11:54 (was going to do 25 DUs but felt good so did 50 DUs each time)
D. 35# + ladies BB, 35-# DB
Skipped A and B to rest shoulder. C. Subbed DU’s with 50 lateral hops over paralettes 13:49 4min rest 14:15 First rd: Rows: 3:57, 4:01 HS walks: each 37.5’ down and back in two sets Pistols: felt rusty, awkward and slow 2nd rd: Rows: 4:01, 4:05 HS walks: UB Pistols: felt better D. Empty bb landmine press, left arm DB press 10, 15#, right arm 15, 20# Running session at the track: 2 miles: 14:25 (7:10, 7:15) 3min rest 1 mile: 6:55 Ouch! That running session hurt a little! ? Only looked at my watch for the one mile splits…getting… Read more »
You pace your runs SO WELL!!
Thank you coach!