Mobility & Warm-Up
Banded Hamstring Pulse x 60 seconds per leg
500 Meter Row
10 Alternating Leg Reaches
30 seconds MedBall Squeeze Marching
250 Meter Row
5-10 Reach Thrus
5 Weighted DeadBugs (slow and controlled)
Posterior Activation Sequence
One-two sets of:
Single Leg RDL x 5 reps per leg @ 3011
Goat Baggers x 5 reps @ 3111
5 Scap Push-Ups + 10 Push-Ups
A.
Kick up to Handstand on Wall x 5
and then …
Six sets at a relaxed pace of:
5 Strict Handstand Push-Ups
(55+ may use a 3-5″ riser)
300 Meter Row
2 Wall Walks
Scaling options for strict handstand push-ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
B.
Three sets of:
Deadlift x 15 reps @ 60%
Rest as needed
C.
Complete for time:
400 Meter Run
Followed by…
Two rounds of:
100 Foot Single Arm Overhead Lunge
20 Lateral Burpees Over Dumbbell
Followed by…
400 Meter Run
Followed by…
Two rounds of:
20 Alternating Single Arm Dumbbell Clean and Jerks
20 Lateral Burpees Over Dumbbell
Followed by…
400 Meter Run
35-54: 50/35 lbs
55+: 35/20 lbs
D.
Three sets of:
Ab Wheel Roll Outs x 60 Seconds
Rest 60 seconds
General Training Notes:
You asked and you shall receive … more sHSPU volume! Please scale the movement as needed based so that you can get the prescribed volume in. No need to tackle this with a ton of intensity as the intention for this piece is to train shoulder strength endurance work.
Your conditioning today is really aerobic. You will need to push the pace on your run and be aggressive on your burpee pace. The burpees add up quickly so just stay moving on these. I don’t mind you hitting redline today as you can recover fairly quickly on a workout like this. Lets see what that tank of yours has so kick this workout into 6th gear. 😉
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
5:00 Warm-Up
5K Run