Mobility, Activation & Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Every 60 seconds, for 8 minutes (2 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 100 Foot Double Kettlebell Overhead Carry
Station 3: 60 Second Row @ Warm Up Pace
Station 4: 30 second Nose to Wall Handstand Hold
A.
Every minute, on the minute for 12 minutes (4 sets)
Station 1 – Half Kneeling Landmine Press x 8-10 reps (right)
Station 2 – Half Kneeling Landmine Press x 8-10 reps (left)
Station 3 – Chest Supported DB or KB Rows x 12-15 reps
B.
35-54:
Against an 8 minute running clock complete:
1000/850 Meter Row
12 Dumbbell Box Step Ups (50/35 lbs; 24/20″)
6 Wall Walks
Max Reps Ring-Dips
Rest 4 minutes and repeat for a total of 3 sets.
55+:
Against an 8 minute running clock complete:
1000/850 Meter Row
12 Dumbbell Box Step Ups (35/20 lbs; 20″)
6 Wall Walks
Max Reps Stationary-Dips
Rest 4 minutes and repeat for a total of 3 sets.
C.
Accumulate 3 minutes holding an L-Sit on parallets, rings or from a pull-up bar.
D.
One set of:
Rig Lean Tricep Stretch x 60 seconds per side
followed by …
Wall Shoulder Stretch x 60-120 seconds
and finish with a 5 minute easy jog or walk
General Notes
If you participated in Semi-Finals then please take today off and listen to your body the rest of the week (unless you are doing a repeat event today). Otherwise the rest of the group will be doing a transition / low impact week. Volume and intensity should be reduced this week and please listen to your body. If you’ve been having some aches and pains, or have lacked the desire to get into the gym, then remove all expectations this week. Either complete the transition week, mix it in with some group classes or skip all together and get outside! It has been a hard few weeks gearing up for Quarterfinals and Semi Finals so enjoy this week. 🙂
Strength Progressions
Love me some landmine work! Not only does this isolate one shoulder girdle but it also challenges your obliques to stabilize and, if done properly, makes you fully express the full range of motion of your shoulder. At the end range of your press try to extend a little more and move that shoulder blade into its fullest range of motion, then do the same as you bring the bar back down. Then the chest supported rows will force you to really use your upper back and lats to pull so weight may be a little less then a bent over row.
Conditioning
Such a fun one! Easy, breezy on the row. You aren’t going to gain anything by making your row 5 seconds faster but needing to suck wind before you start your step ups. Try to find a good rhythm and pace on the step ups and work on that full extension at the top. The wall walks will spike your heart rate so slow these down if needed. The reps don’t count until you get to your dip station so if taking a little extra time on the wall walks will allow you to walk straight to your dip station then add a quick rest between your wall walks. You should have anywhere from 90-120 seconds to knock out your dips. Fast singles, doubles or triples may be the best approach to allow you to stay moving for that long on a movement that you can redline on quickly. Score is total reps accumulated over the three sets.
Timeline
0:00-16:00 – Warm-Up
16:00-20:00 – Strength Prep
20:00-35:00 – Strength Working sets
35:00-40:00 – Conditioning Prep
40:00-72:00 – Conditioning
75:00-80:00 – L-Sit
80:00-85:00 – Cool Down
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