Mobility, Activation & Warm-Up
Spend 5 minutes mashing your pecs, traps and any areas in your shoulder girdle that feel hot.
and then …
30 Seconds Pronated Grip Dead Hang
Band Pull Aparts (supinated grip) x 15 reps
30 Seconds Supinated Grip Dead Hang
Prone Walk Outs x 5 reps
30 Seconds Pronated Grip Dead Hang
Band/PVC Pipe Pass Thrust x 15 reps
30 Seconds Supinated Grip Dead Hang
Bent Over Banded Rows
Muscle Activation
Two sets of:
8-10 Arnold Press (light)
Rest as needed
Skill-Based Movement Primer
35-54:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
6 Rope Pull-Up Taps
3-6 Strict Handstand Push-Up to 0-4″ Deficit
10 Bar-Facing Burpees (FAST AS POSSIBLE)
55+:
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
6 Rope Pull-Up Taps
3-6 Strict Handstand Push-Up to 2″ riser or no riser
10 Bar-Facing Burpees (FAST AS POSSIBLE)
**If you do not have strict handstand push-ups then try one of these following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every minute, on the minute, for 6 minutes:
Snatch x 1 rep
Goal is to complete all 6 reps at 85-90% of your 1-RM Snatch.
B.
35-49:
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
50-Foot Handstand Walk
100 Foot Double Kettlebell Front Racked Walking Lunge (24/16 kg)
50-54:
Complete as many rounds and reps as possible 15 minutes:
25 Toes to Bar
25-Foot Handstand Walk
100 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)
55-59:
Complete as many rounds and reps as possible 15 minutes:
20 Toes to Bar
10-Foot Handstand Walk
75 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)
60+:
Complete as many rounds and reps as possible 15 minutes:
20 Toes to Bar
3 Wall Walks
50 Foot Double Kettlebell Front Racked Walking Lunge (16/12 kg)
Scaling Options for Toes-to-Bar:
Knees-to-Elbows
V-Ups
Scaling Options for Handstand Walk:
10 Nose to Wall Shoulder Taps for every 10′
10 Handstand Marching on Box for every 10′
3 Wall Walks for every 10′
Compare to May 24, 2021
Athlete Notes:
Today we get to retest a workout from not too long ago! Check back to your notes from May 24, 2021 to see how this went for you, and if you had discovered anything you would have done differently. One of the great things about this sport is that it is easy to test and retest in almost identical situations and scenarios (especially when training). If you’re strong at the toes to bar, we’d advise that’s where you make your money in this workout. Or, if you struggle a bit with toes to bar volume but are great on your hands, maybe you break those into a couple sets but then hammer our that handstand walk? Regardless of that, everyone is going to have to grit their teeth a little bit on the front racked lunges. How far and how well can you hold on while your shoulders and midline are burning? Having already completed this workout, if it went great for you last time, or you struggled through it, hopefully there’s something you learned and can implement today!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Hanging Med-Ball Hamstring Curls
x 8-10 reps @ 3011
Station 4 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 5 – Ab-Wheel Roll-Outs x 10-12 reps