Mobility, Activation & Warm-Up
Wrist Stretch (Accumulate 60-120 seconds in various positions stretching the wrists)
200 Meter Walk Nasal Breathing Only
Banded Perfect Stretch x 60 seconds per side
Squat Rocks x 60 seconds
200 Meter Run Nasal Breathing Only
For more information on nasal breathing, watch this video:
Why Nasal Breathing
Handstand Push-Up Primer
Accumulate 3 minutes in a tripod
Two sets of:
Headstand Kipping Pulse x 10 reps
Rest 15 seconds
Four sets of:
Kipping Handstand Push-Ups x 3-5 reps
Rest 45 seconds
We want to build strength in your neck since we will be increasing volume with kipping handstand push-ups over these next few weeks, which is why we have you doing a headstand tripod and headstand pulses.
A.
Accumulate:
10-15 Tall Cleans @ 25-35% of 1-RM
Followed by…
Three sets of:
3-Position Clean @ 50-55% or 1-RM
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by..
Eight sets of:
Power Clean + Hang Clean
Sets 1-3 @ 55-60% of 1-RM Clean
Sets 4-6 @ 65-70%
Sets 7-8 @ 75-80%
Rest 2 minutes between sets
B.
“Jacob’s Ladder”
35-54:
For time:
40 GHD Sit Ups
40 Wall Balls (20/14 lbs to 10/9′ target)
25/18 Calorie Assault Bike
20 GHD Sit Ups
30 Wall Balls (20/14 lbs to 10/9′ target)
20/15 Calorie Assault Bike
10 GHD Sit Ups
20 Wall Balls (20/14 lbs to 10/9′ target)
15/10 Calorie Assault Bike
55+:
For time:
40 Sit Ups
40 Wall Balls (20/10 lbs to 9′ target)
25/18 Calorie Assault Bike
20 Sit Ups
30 Wall Balls (20/10 lbs to 9′ target)
20/15 Calorie Assault Bike
10 Sit Ups
20 Wall Balls (20/10 lbs to 9′ target)
15/10 Calorie Assault Bike
C.
Three sets of:
*Single Arm Deadlift x 10 reps each side
Rest 30 seconds
Single Leg Ground to Sky Reaches x 10 reps each side
Rest 30 seconds
*The goal is complete control of your midline and balance.
Athlete Notes:
This one is going to be a test of your willingness to grind. The high volume GHD sit ups right before the wall balls are going to tax your midline but we know that HQ loves to test midline strength. How well can you hold on to the ball? In testing we had athletes complete this unbroken and they were successful so that is your goal. That said, if you know that you’re going to struggle with the volume then consider creating a gameplan to keep yourself moving beforehand. This is a great workout to practice mental checkpoints to keep yourself moving. Work on quick GHD sit-ups/sit-ups to reduce time under tension, hold on to that ball, and stay consistent on the bike! Know what RPM’s you want to maintain on the bike so you don’t sit down and pedal without purpose.
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.
Mixed Modal Conditioning Option
Complete as many calories as possible in 6 minutes of:
400 Meter Run or 1000 Meter Standing Bike Erg
500 Meter Row or Ski
Max Calories on Assault or Echo bike in remaining time
Rest 60 seconds and repeat for a total of four sets.