Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hamstring Floss x 10-12 reps
Xiopang x 10-12 reps per side
and then …
Two sets of:
Bird Dogs x 10 reps
Single Leg Hip Bridge x 10 reps per leg
Scap Push-Ups x 5-8 reps
and then …
Three sets of:
Single-Unders x 50 reps
KB Goat Baggers x 10 reps
A.
Four sets of:
Deadlift x 5 reps @ 67.5% of 1-RM
Rest as needed
Note:
No more pause deadlifts! You are transitioning to lighter deadlifts this week but continue to focus on good mechanics. Check out these videos on the set-up and pull for the deadlift:
The Set-Up
The Pull
B.
35-54:
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
55+:
“12 Days of Thankfulness”
1 250 Meter Row
2 Ring-Dips
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Dynamic Push-Ups
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. Adjust the loading and/or movements if needed.
Optional Gymnastics Session
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Drop between reps.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 8 minutes (8 sets) of:
Ring Muscle-Up x 1-2 reps
If you don’t have a ring muscle-up, then please sub one of the below options:
Squatted Muscle-Up Transition
Jumping Ring Muscle-Up
**Please only do this if you did not do the muscle-ups in 12 Days of Thankfulness or save for another day during the week**