Mobility, Activation & Warm-Up
Thoracic Warm-Up
Standing Cat/Cow Rotations x 10 reps
East/West Rotation with Foam Roller x 8-10 reps per side
Wall Slides x 10 reps
followed by …
5 Scap Ring Pull-Ups
5 Circular Ring Shoulder Circles per direction
5 Scap Ring Pull-Ups
A.
Strict Ring Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 2-4 reps
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Ring-Row + Strict Muscle-Up Negative (slow and controlled) x 2-4 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 75-85%
C.
35-49:
Ten sets for times of:
3 Power Cleans (185/135 lbs)
6 Chest-to-Bar Pull-Ups
9 Wall Ball Shots (30/20 lbs to 9′ target)
Rest 30 seconds
50-54:
Ten sets for times of:
3 Power Cleans (155/115 lbs)
6 Chest-to-Bar Pull-Ups
9 Wall Ball Shots (20/14 lbs to 10/9′ target)
Rest 30 seconds
55-59:
Ten sets for times of:
3 Power Cleans (135/95 lbs)
6 Chin-over-the-Bar Pull-Ups
9 Wall Ball Shots (20/10 lbs to 9′ target)
Rest 30 seconds
60+:
Ten sets for times of:
3 Power Cleans (115/75 lbs)
6 Chin-over-the-Bar Pull-Ups
9 Wall Ball Shots (20/10 lbs to 9′ target)
Rest 30 seconds
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Please note your times for each set if possible, then sum them for your overall working time. If you’re unable to catch your times for each set, stick to exactly 30 seconds of rest and then subtract 4 minutes and 30 seconds from the overall time on the clock at completion. The preference is to note your individual set times because it will show you where and how your performance dropped off and help inform how you may need to tackle workouts in the future with a better understanding of your energy systems and strength endurance.
Athlete Notes:
Today we have a fun little spin off the workout “Holleyman”. The original workout is written as 30 rounds for time of 5 wall balls, 3 handstand push-ups, and 1 power clean. We’ve condensed the rounds down to 10 and increased the reps. We also switched around the handstand push-ups to chest-to-bar pull-ups to get some good pull-up volume in! What’s the reason for the 30 seconds of rest? We want each round to be a sprint, and we want it to be consistent as possible. Elite athletes will finish each round in under 60 seconds, which would make this a 2:1 work:rest ratio. That rest hopefully is enough for you to chalk your hands, take a deep breath, and prepare to hit the next interval with the same intensity as the last. Our advice would be to do singles on the power cleans unless this weight is something you can fling around for 8-10 reps unbroken no problem. Then, your goal should be to go unbroken on the pull-ups AND the wall balls (even for those of you with a heavy wall ball). The wall balls are the part of the workout where you need to mentally stay dialed in. A lot of time can be lost by simply dropping the ball. Please pick a weight for the wall ball that you could do 25 reps unbroken if you were fresh. We don’t want to detract from the intended stimulus by setting the wall ball down multiple times each round. If in the later rounds you have to break it into a couple sets, that’s understandable, but your goal should be to hang on as best you can!
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.
Engine Accessory Option
A.
Against a 2-minute clock:
20/15 Calories of Assault Bike
25 Air Squats
Max Reps of Sandbag or Heavy Medball to Shoulder (75-125/50-100 lbs) in the remaining time.
Rest 3 minutes between sets and continue until you have accumulated 50 Sandbag/Medball to Shoulder OR a total of SIX sets.
B.
For quality and muscle activation:
30-50 Banded Lat Pull Downs
30-50 Banded Face Pulls