Dynamic Mobility, Activation and Warm Up
12 Minute Mobility for Hip Hinge
A.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65%
B.
Every 2 minutes, for 16 minutes, complete:
Clean Lift-Off + Clean
Build over the course of the 8 sets. If mechanics feel good then keep building in weight. If the mechanics feel off then keep the weight light and work on form.
C.
“Griptastic”
As many rounds and reps as possible in 12 minutes:
DB Deadlifts x 15 reps
DB Hang Power Cleans x 10 reps
DB Push-Press x 5 reps
10 Meter Shuttle Runs x 4 reps
35-54: 50/35 lbs
55+:
35/20 lbs
Note:
Hello grip! Find ways to relax your grip while holding the dumbbells since the majority of the workout has you with dumbbells in hand. A suggestion for this would be to put the dumbbells down with 1 rep to go with the deadlifts. Then, pick the dumbbells back up, complete the final deadlift and move right into your hang power cleans. Many of you will be able to do all 10 hang power cleans and move into the push-presses without putting the dumbbells down. Shake out your hands while you do your shuttle runs! Those who can grind will do very well on this workout! Please reduce the weight if you know you’ll struggle with the hang power cleans or push-presses.
D.
Two Sets of:
Supinated Grip Pull Ups x 15 reps
Rest 30 seconds
Decline Bench Tricep Ext x 15 reps
Rest 30 seconds
EZ Bar Curl x 15 Reps
Rest 60 seconds
followed by …
Two sets of:
Side Plank x 60 seconds per side
Rest 60 seconds
Optional Gymnastics Session
All Age Divisions
Three sets of:
Hand Plank to Press Lean x 3-5 reps
Rest as needed
35-54:
Three sets of:
Frog Press Pulse x 6-8 reps
Rest as needed
55+:
Three sets of:
Frog Press Hold x 30 seconds
Rest as needed
35-49:
Every 90 seconds, for 6 minutes, complete:
Strict Handstand Push-Ups x 6/4″ deficit x 5-10 reps
50-54:
Every 90 seconds, for 6 minutes, complete:
Strict Handstand Push-Ups x 4/2″ deficit x 5-10 reps
55+:
Every 90 seconds, for 6 minutes, complete:
Hamstring Curl Handstand Push-Ups x 5-10 reps
OR
Strict Handstand Push-Ups x 1-3 reps