Mobility, Activation & Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two sets of:
60 Second Echo/Assault Bike
50 Foot Lateral Monster Walk (left and right)
A.
Six sets of:
3 Front Squats @ 70%
Rest 60-90 seconds between sets
B.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4 & 5: 7 reps @ 65-70%
Rest 2 minutes between sets
C.
“Cycle Time”
Four rounds for time of:
8 Hang Squat Cleans
10 Bar Facing Burpees
12 Calorie Echo/Assault Bike
35-54: 105/75 lbs
55-59: 85/55 lbs
60+: 65/45 lbs
Time cap: 12:00
Cooldown
400 Meters Conversation Walk or Jog with a friend or yourself 😉
General Notes
Squats & Deadlift
% drops a bit this week but reps go up! Don’t let that play any tricks on you. You can most definitely hit these reps with confidence! Then you’ll transition into your deadlift sets where you’ll build up to a heavy single and then complete two back off sets.
Conditioning
You got some fun barbell cycling paired with burpees and bike! This is such a fun workout because there is nothing complex in this workout; it is just a head down and go type of workout. You will be doing hang squat cleans so your legs will be a bit fatigued from these. Try to keep these unbroken and stand up out of the squat as quickly as possible. Smooth and steady on the burpees; just keep moving here. Then hit that bike with a fairly hard pace. Men – can you keep your echo cals around 65+? Women – can you keep your echo cals around 58+? You want this to be a hard pace but not so hard that you have to take 15+ seconds before you can pick up the barbell. When you get off the bike take about 5 seconds to get composed, then grab a hold of that barbell and start moving!
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Front Squat Set-Up
20:00-35:00 – Front Squat Sets
35:00-40:00 – Deadlift Set Up
40:00-55:00 – Deadlift Sets
55:00-60:00 – Conditioning Set-Up
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown