Dynamic Mobility, Activation and Warm-Up
Two sets of:
Distracted Ankle Mobility x 8-10 pulses
PVC Pipe Dislocation Pass Thrus x 8-10 reps
Hawaiian Squats x 8-10 per side
Three sets of:
Viking Sloth Press x 5-7 reps
Rest as needed
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 60% of 1-RM Snatch
*Sets 3-4 @ 65% of 1-RM Snatch
*Sets 5-6 @ 70% of 1-RM Snatch
*Sets 7-8 @ 75% of 1-RM Snatch
(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
B.
Every 90 seconds, for 18 minutes, complete:
Min 1 – Diagonal Walking Lunges x 16-20 reps (hold DB/KB in a farmers carry)
Min 2 – DB Z-Press x 6-8 reps
Min 3 – Iso Hold on Rings x 30.30
C.
35-49:
Five rounds for time of:
Assault Bike x 15/12 calories
Ring Muscle-Ups x 5 reps (goal is to be unbroken)
Row x 15/12 calories
50-54:
Five rounds for time of:
Assault Bike x 12/10 calories
Ring Muscle-Ups x 3 reps (goal is to be unbroken)
Row x 12/10 calories
55+:
Five rounds for time of:
Assault Bike x 12/10 calories
Ring Muscle-Ups x 1-3 reps OR Ring-Dips x 6-8 reps
Row x 12/10 calories
*Here are some scaling options for ring muscle-ups:
Foot Elevated Transitional Muscle-Up
Jumping Ring Muscle-Ups
Note:
This workout is very similar to a workout you did on October 30th except this is one has no rest. Maintain a good pace on the assault bike that will allow you to get off and walk straight to the rings. Relax your grip on the handle of the erg and be efficient with your leg drive on the row so you can save your lats for the rings. Trust yourself with your muscle-ups – we’ve been working them into more and more workouts so don’t hold back from pushing your limits. This is training so it is good to test things out!
Optional Strongman Session
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
55+: 75-Foot Distance
Two sets of:
100-Foot Rope Pulls
Rest 2-3 minutes
55+: 75-Foot Rope
One set for max reps:
Sandbag Front Squats
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs
One set of:
200 Meter Sandbag Carry for max weight – go unbroken