Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces…
–PVC Front Rack Stretch
-Couch Stretch
–Hip Internal Rotation Drill
Followed by…
Three sets of:
30 Second Wall Sit
10 Bodyweight Alternating Reverse Lunges
100 Foot Double Kettlebell or Dumbbell Overhead Carry
30 Second Wall Sit
Easy Bike, Row or Jog for 60 seconds
A.
Every 90 seconds, for 12 minutes (8 sets of):
Banded Clean Pull x 3 reps
Start at 75% of your 1-RM and build from there with the focus on pushing through the floor.
B.
Back Squat
Five sets of 5 reps @ 70-75%
Rest 2 minutes between sets
C.
Five rounds for time of:
20/15 Calorie Ski Erg or Row
20 V-Ups
20 Russian Kettlebell Swings
35-54: 24/16 kg
55+: 16/12 kg
Cooldown:
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
General Training Notes
Clean Progressions
The resistance from the band will help you get the feeling of pushing through the floor as you ‘pull’ the barbell up! Please video if you’d like technique review.
Back Squat
Hopefully this 5×5 set will help loosen up your legs from Murph yesterday!
Conditioning
Approach todays conditioning at a Zone 2 pace. You guys worked HARD yesterday so give your CNS a little break. Just work up a bit of a sweat, focus on engaging the core during your v-hips and hit that posterior chain with the kb swings.
Scaling options for v-ups (choose one of the following):
Butterfly Sit-Up
Russian Twists (unweighted)
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Clean Pulls
20:00-32:00 – Clean Sets
32:00-40:00 – Back Squat Prep
40:00-60:00 – Back Squat Sets
55:00-60:00 – Conditioning Prep
60:00-75:00 – Conditioning
75:00-85:00 – Cooldown