Mobility, Activation & Warm-Up
Spend 6-8 minutes rotating through the following drills:
Band Distracted Pec Stretch
Band Distracted Hamstring Floss
and finish with …
Banded Fire Hydrants x 10 reps + 20 second iso hold
Banded Clam Shells x 10 reps + 20 second iso hold
Banded Hip Bridge x 10 reps + 20 second iso hold
Warm-Up Flow
At increasing intensity:
1200 meter Run (Assault Runner if possible)
60/45 Calorie Assault Bike
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
In 12-15 minutes build to today’s 3-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)
B.
35-54:
Three rounds for time of:
18 Chest-to-Bar Pull-Ups
12 Deadlifts (185/125 lb.)
6 Box Jump Overs (24/20″)
55+:
Three rounds for time of:,
18 Chin-over-the-Bar Pull-Ups
12 Deadlifts (155/105 lb.)
6 Box Jump/Step Overs (24/20″)
Rest 5 minutes and then. . .
Scaling Options for Pull-Ups:
Band Assisted Pull-Ups
Jumping Pull-Ups
35-54:
For time:
30 Burpee Box Jump Overs (24/20″)
30 Deadlifts (225/155 lbs)
30 Bar Facing Burpees
55+:
For time:
30 Burpee Box Jump/Step Overs (24/20″)
30 Deadlifts (185/125 lbs)
30 Bar Facing Burpees
Athlete Notes:
Today’s workout is going to be a fun way to end the week. Decide where you think you are going to struggle and then figure out a plan on how you can help yourself. Many people are going to want to go slower on the burpee box jumps. If that is you, consider breaking the deadlift once for a couple seconds so you feel stronger jumping over the box. If you feel good about the box jump-overs, push your paces throughout! On the second portion, you’ll be rested, so slam through the burpees and maintain a good focus on mechanics with the deadlifts.
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.
Strongman Option
A.
Five sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
B.
Three sets of:
30 second Toes-to-Bar
Rest 15 seconds
45 seconds of GHD Sit-Ups
90 seconds rest