Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers
x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
A.
Every 2 minutes, for 10 minutes (5 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 5 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk
C.
In 15 minutes or less:
Establish a 7-RM Back Squat
Rest 3 minutes, and then…
D.
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 7 reps @ 90% of today’s 7-RM
Primary Conditioning Session
Every 2 minutes, for 20 minutes (10 sets):
18-20/13-15 Calorie Bike Erg or Row
10-12 Burpees
3-5 Muscle-Ups
Select a rep range that allows you at least 20 seconds rest for the first 4-5 sets.
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.
Strength Accessory Option
A.
Three sets of:
Weighted GHD Hip Extensions x 12 reps @2011
Rest as needed
B.
Three sets of:
Side Plank Bounces x 30 seconds each side
Rest 30 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Assault Bike Conditioning Option
Twenty Four (24) sets of:
30 seconds of Assault Bike
Rest 30 seconds
Rest for 2 minutes every 8 minutes. The goal should be to hold 2-3 calories more per set than you did on October 29. This piece should take 28 minutes.
Gymnastics Skills Option
A.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Three sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps
Rest as needed
C.
One set, for max reps, of:
Strict Pronated-Grip Pull-Ups
Rest 60 seconds
Strict Supinated-Grip Pull-Ups