Mobility, Activation & Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Hawaiian Squat (each side)
–Medball Thoracic Opener
Followed by…
Two sets of:
10 Lateral Monster Walk Steps (left and right)
10 Single Leg Hip Bridges (each leg)
50 Foot Bodyweight Walking Lunge
Followed by…
Two sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Broad Jumps
Rest as needed
*Empty barbell
A.
Take 5 minute to build to your opening weight and then …
For max reps:
60 Seconds of Cleans @ lightest load
Rest 2 minutes
60 Seconds of Cleans @ medium load
Rest 2 minutes
60 Seconds of Cleans @ heaviest load
*Power or Squat
Age Division Breakdowns:
35-49:
185/135 lbs
205/155 lbs
225/175 lbs
50-54:
155/105 lbs
185/135 lbs
205/155 lbs
55-59:
135/95 lbs
155/105 lbs
185/135 lbs
60-64:
115/75 lbs
135/95 lbs
155/105 lbs
65+:
95/65 lbs
115/75 lbs
125/85 lbs
Modifications:
70%
80%
85%
B.
Five sets of:
2 Front Squats @ 75%
Rest 60-90 seconds between sets
C.
Five sets of:
Deadlift x 5 reps @ 65%
Rest 2 minutes between sets
*No touch and go.
D.
35-54:
Six sets of:
25 Foot Handstand Walk
10/7 Calorie Echo/Assault Bike
3 Wall Walks
Rest 90 seconds
55+:
Six sets of:
15 Foot Handstand Walk OR 2 Wall Walks
10/7 Calorie Echo/Assault Bike
2 Wall Walks
Rest 90 seconds
Alternative Conditioning Option:
Six sets of:
10/7 Calorie Ski Erg
10/7 Calorie Echo/Assault Bike
10/7 Calorie Ski Erg
Rest 90 seconds
Cooldown
Easy Row x 5 minutes
Clean Conditioning
Does this look familiar? 😉 Max reps in 60 seconds with a 60 second rest. You may have three bars set up if space allows. Try to keep these power cleans to save on time but, if the weight is heavy for you, then you’ll most likely need to squat. Try to get the shins right back to the barbell every time. Fast singles and trust in your ability to lift fast.
Squats & Deadlifts
Same sets and reps as last week but increasing the load by 5%.
We are dropping the intensity on your deadlifts so you should be able to work through 5 sets of 5 reps @ 65% fairly quickly. If you need to save time today then elect to skip either squats or deadlifts today (prioritize what your weakness is)
You Go I Go Conditioning
Body weight conditioning piece today to allow you to get quality work in with your handstand walking while under some fatigue. Challenge yourself today by setting an unbroken distance standard. For some that may be 25′; others it may be 5′. But select a distance at the start of 3,2,1 Go and stick with that distance. Hold yourself to that standard throughout the entire workout; making yourself go back if you missed your distance. This is great training for anyone looking to compete.
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
3-5 Wall Walks
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Clean Set-Up
25:00-30:00 – Clean Piece
30:00-35:00 – Front Squat Set-Up
35:00-45:00 – Front Squat Sets
45:00-50:00 – Deadlift Set-Up
50:00-65:00 – Deadlift Sets
65:00-70:00 – Conditioning Set-Up
70:00-90:00 – Conditioning
90:00-100:00 – Cooldown