Dynamic Mobility, Activation and Warm-Up
Hold this position for 2 minutes per side
and then …
Ankle Pulse x 15 reps per side
T-Spine Hold x 60 seconds
and then …
Three sets of:
Standing Med Ball Throws x 10 reps per side
Cossack Squats x 20 reps
V-Ups x 10 reps
A.
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep
and then …
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps
and then …
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat x 3 reps per leg
55+: Front Weighted Candlestick Roll to Pistol Balance x 3 reps per leg
Interval 2 – Pistol Squat Balance
x 15 second hold per side
B.
Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)
Every 2 minutes, for 8 minutes, complete:
High Hang + Mid Thigh Clean
Sets 1-2: 70%
Sets 3-4: 75%
Every 2 minutes, for 6 minutes, complete:
Mid-Thigh Clean x 1 rep @ 80%
Please use blocks.
C.
As many rounds and reps as possible in 12 minutes:
12 Toes-to-Bar
12 Overhead Squats
35-54: 95/65 lbs
55+: 65/45 lbs
D.
Three sets of:
Half Kneeling DB Shoulder Press x 6-8 per side
Rest 60 seconds
Supinated Grip Ring Rows x 12-15 reps reps @ 2111
Rest 60 seconds
Optional Strongman Session
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
55+: 75-Foot Distance
Three sets of:
30 Calories Bike Erg/Assault Bike
100-Ft Sandbag Carry (35-54: 100/80 lbs; 55+: 80/60 lbs)
30 Cossack Squats (weight is up to the athlete)