Mobility
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds
Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 SecondsBird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
and finish with …
100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)
Hamstring Prehab
Two sets of:
Nordic Hamstring Curl x 3-6 reps
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest as needed
Single Leg Hip Bridge x 5 reps with a 3 second iso hold each rep
Rest as needed
A.
Every 3 minutes, for 9 minutes (3 sets) of:
20 Deadlifts @ 40-50% of 1-RM Deadlift
B.
Gymnastics Volume Accumulation
Three sets of:
Handstand Marching x 16-20 reps
Rest 60 seconds
(focus on perfect mechanics)
Please choose one of the following drills:
Handstand Marching
Wall Facing Handstand Marching
Handstand Marching on Box
followed by …
Every minute, on the minute, for 5 minutes:
30 Seconds Max Distance Handstand Walk
**If you don’t have Handstand Walks then please substitute with Max Reps Handstand Marching (freestanding or wall facing)
C.
Every 4 minutes, for 20 minutes (5 sets of):
18/12 Calorie SkiErg OR 200 Meter Run
30 Kettlebell Swings
18/12 Calorie SkiErg OR 200 Meter Run
35-54: 24/16 kg
55+: 16/12 kg
General Training Note:
You are continuing to build deadlift volume with three sets of 20 deadlifts at light weight.
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…
Then some handstand skill work + volume accumulation. You’ll cap off the day with some skierg / run and kettlebell swing intervals. The kettlebell swings only need to go to eye level, no need to go overhead. Have fun with todays session and enjoy your weekend!”
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…
Eight sets of:
400 Meter Run @ 1 Mile PR Pace or faster
Rest 1:1
followed by…
7-10 minute cool down jog
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