Mobility
DROM Series (4-6 reps each movement)
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 1 Wall Walk + 50′ Farmers Carry
Hamstring and Shoulder Prehab
One-Two sets of:
Prone Swimmers x 30 seconds
Bird Dogs x 30 seconds per side
Hamstring Curls with furniture sliders x 10 reps
A.
Every 2 minutes, for 10 minutes (5 sets) of:
10 Deadlifts @ 50% of 1-RM Deadlift
Perform touch and go, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not even let the full weight of the bar rest on the ground. You may use straps.
(Please do not put your phone under the plates…)
B.
Gymnastics Volume Accumulation
Every minute, on the minute, for 6 minutes:
1-2 Rope Climbs
C.
Every 8 minutes, for 24 minutes (3 sets) of:
200 Meter Run
15/10 Calorie Assault Bike
20 Single Dumbbell Step Ups (24/20″)
15/10 Calorie Assault Bike
200 Meter Run
35-54: 50/35 lbs
55+: 35/20 lbs
Athlete Notes:
The final workout to end the week is a conditioning grinder. We’re looking for all these intervals to take around 5 minutes or so. Push the pace on your cardio work and move with focus on your box step ups! Since they are step ups make sure you are opening your hips and locking out your knees at the top of the box. You’ve got some good rest here which means you can push the intervals!
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Six sets of:
600 Meter Run @ 1 Mile PR Pace
Rest 1:1
followed by…
7-10 minute cool down jog