Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Warm-Up
Two-Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
20 Seconds Dead Hang on Pull-Up Bar
Over/Under Bar Drill (5 each direction, 10 total)
Hip & Shoulder Prehab
One-Two Sets of:
20 Banded Abductors
15-20 Second Adductor Squeeze
Bicep Openers x 10 reps
Floor or Wall Slides x 5 reps (slow and controlled)
A.
Spend 5-7 minutes doing 3-4 sets x 1-3 reps of a Technique Primer of Choice
Press in Split
Jump to Split Drill
Press in Clean
followed by …
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk
Sets 1-2: 2 reps @ 65%
Sets 3-4: 1 reps @ 70%
Set 5: 1 rep @ 75%
followed by …
Every 2 minutes, for 10 minutes (5 sets of):
Clean & Jerk
Sets 1-2: 2 reps @ 80%
Sets 3-4: 1 reps @ 83-86%
Set 7: 1 rep @ 86-90%
B.
35-54:
Three rounds of:
10 Deadlifts (225/155 lbs)
15 Single Dumbbell Box Step-Overs (24/20″; 50/35 lbs)
50 Double Unders
Followed immediately by…
Three rounds of:
10 Deadlifts (185/135 lbs)
15 Single Dumbbell Box Step-Overs (24/20″; 50/35 lbs)
50 Double Unders
55+:
Three rounds of:
10 Deadlifts (185/135 lbs)
15 Single Dumbbell Box Step-Overs (20″; 35/20 lbs)
50 Double Unders
Followed immediately by…
Three rounds of:
10 Deadlifts (155/105 lbs)
15 Single Dumbbell Box Step-Overs (20″; 35/20 lbs)
30 Double Unders
Scaling options for Double-Unders:
45 Seconds Double-Under Attempts for Max Reps
Single-Unders x Double the Reps
C.
Three sets of:
8 Right Leg Weighted Step Ups
12 Right Leg Unweighted Step Ups
8 Left Leg Weighted Step Ups
12 Left Leg Unweighted Step Ups
5-8 Glute Ham Raises
Rest 90 seconds between sets
Athlete Notes:
In today’s conditioning you can have two barbell set-up! The intention for today is to continue building deadlift volume and now mixing it in with some conditioning. If you’ve been following the deadlift progressions on Saturday then you should feel good with your cycling approach on the barbell today. Everyone is different (some people like to drop from the time and reduce time under tension; others like to get the benefits from having speed on the descent of the barbell) so use today to figure out how you like to cycle your deadlifts using different loads. The step-overs should be quick and unbroken and then smooth and calm on the double-unders. This will be a fast workout today!
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.
Sled Drag Option
Two rounds for time of:
1500 Meter Concept 2 Bike Erg OR 750 Meter Row
800-Meter Sled Drag @ 40-50% of your Lean Body Mass