Mobility + Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Frog Pump x 15 reps (weighted or unweighted)
Paloff Press x 10 reps + 30 second hold per side
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
10 Bicep Curl + Press per arm (light)
10 Wide Stance Goblet Squats
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
“DeHart”
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Thruster
1 Shoulder to Overhead
At the 7:00 mark…
For time:
10 Hang Squat Cleans
20 Calorie Row
10 Hang Squat Cleans
35-44: 185/125 lbs
45-49: 155/115 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
C.
Two sets of:
3 Minute Banded March
*Every 30 Steps Complete 6-10 Squats
Rest 1-2 minutes
General Training Notes:
We are hitting higher volume on your squats today but at less intensity. Next week you test your 1-RM back squat so this week we are just greasing the groove! Then you get to tackle an OLD SCHOOL workout named after me (well … that was my maiden name). I LOVE barbell cycling so you all get a taste of some heavy barbell cycling today. Please adjust the load if this is more than 70% of your 1-RM Thruster (or 75% of your 1-RM clean and jerk). You can compare your score to July 9, 2019! Can anyone get 10+ rounds?
You’ll get 3 minutes of rest and then have a for time piece to complete. This piece is intended for you to move a heavy barbell for reps and to get in the groove of cycling that barbell. With the weight being on the heavier side you will need to focus on good form, hitting extension and pulling under that barbell. Try to hold onto the barbell for as long as possible, resting with the barbell wedge at your hips if possible to keep from putting the barbell on the floor. Push the pace on the row, especially if you know you have to break your barbell cycling into sets.
Go move some heavy weight today!
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.
Hypertrophy Session
A.
Three sets of:
Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1
(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)
Rest 30 seconds
Bent-Over Gorilla Rows x 12-16 reps @ 2111
Rest 30 seconds
Dumbbell Death March x 20 steps @ 3011
Rest 30 seconds
B.
Every minutes, on the minute, for 16 minutes (4 sets) of:
Station 1 – Bottom’s Up Kettlebell Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)