Mobility, Activation & Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Perfect Stretch x 60 seconds per side
and then …
Two sets of:
Banded Monster Walks x 10 reps forwrad/backward
Banded Lateral Walks x 10 rep to the right/left
Banded Fire Hydrants x 10 reps per side
Floor Slides x 10 reps
and finish with …
Five sets of:
15 seconds Assault Bike x easy pedal
15 seconds Assault Bike x medium to hard pedal
Clean & Jerk Progressions
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Jerk x 1 rep
*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-9 @ 80% of 1-RM Clean & Jerk
Aerobic Flush
35-54:
Three sets, for times, of:
25/20 Calorie Assault Bike
300 Meter Ski Erg or Row
15 DB Box Step-Overs (50/35 lbs)
300 Meter Ski Erg or Row
25/20 Calorie Assault Bike
Rest 3 minutes
55+:
Three sets, for times, of:
20/15 Calorie Assault Bike
250 Meter Ski Erg or Row
15 DB Box Step-Overs (35/20 lbs)
250 Meter Ski Erg or Row
20/15 Calorie Assault Bike
Rest 3 minutes
Pressing Accessory Work
Three sets of:
Single Arm DB Press x 6-8 reps per arm
Rest 45 seconds
Kneeling Paloff Press x 10 reps per side
Rest 45 seconds
Posterior Chain Accessory Work
Two sets of:
Banded Face Pulls x 20 reps
Rest 60 seconds
Anterior Loaded Step Ups x 6 each leg
Rest 60 seconds
*Choose box height based off of your height. Your leg should be about a 90 degree angle or greater when standing on the ground.(not breaking parallel)
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.
Optional Gymnastics Strength Session
35-54:
Every minute, on the minute, for 10 minutes:
5-8 Strict Handstand Push Ups
55+:
Every minute, on the minute, for 10 minutes:
5-8 Strict Handstand Push Ups to 5″ riser
If you don’t have Strict Handstand Push-Ups, then try incorporating one of these following progressions:
Downward Dog Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Almost 60 degrees today so went for a 5 mile run instead before the cold sets in for good.
A. 165×3/175×3/185×3 all felt connected!
B. 1- 8:18
2- 8:32
3- 8:36 holy tiring batman!
All ski ergs 1:15 to 1:18
I did 1 50# for step overs to try to stay fast
C. 40# for press x8 and purple band
Blue band and first set 16″ then 2 sets at 20″ felt like pistols
Ha! Great job Tom!!
MAWU) done
C&J) 185# -235# (>90% but felt good so kept adding)
Aerobic Flush) 8:06, 8:00, 7:49
Pressing accessory) done (DB 45#-55#)
Posterior chain accessory) done
Great to hear that about your C&J!
A couple of questions. How would you recommend to calculate the percentages? Based on actual 1-RM or on an expected 1-RM? I haven’t done weightlifting before in my life so I keep improving my 1-RM. I understand it’s different if you have lift very heavy in the past.
For Paloff presses, should those be on both knees?
Step-overs with two DBs I assume? ??
Hey Marie!
If you haven’t done much WL before then guesstimate what your 1-RM is based on the perceived exertion when you last worked up to the heaviest weight you can remember.
No kneeling for the paloff press – you can stand!
And yes, two DB’s