Dynamic Mobility, Activation and Warm-Up
Accumulate 60 seconds in the bottom of the squat using a band for assistance
and then …
Two sets of:
Banded Clam Shell Holds x 20 seconds per side
30 Seconds Hip Opener per side
and then …
Three sets of:
Row 250 meters
Sky Divers x 10 reps
Alternating Lateral Lunge
x 10 reps total
Alternating Reverse Lunge x 10 reps total
Mountain Climbers x 30 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70%
B.
All Age Divisions
For time:
Run 800 Meters
Row 1000 Meters
150 Double-Unders
Note:
A fun conditioning piece that should have you tasting copper at the end of the workout. 🙂 Make sure you have a back up rope in case your rope malfunctions in the workout. Make your transitions smooth and push the pace on this since this is purely conditioning based! Have fun and avoid adding to the program today – tomorrow you have deadlifts and gymnastics pulling in the workout!
C.
Three sets of:
Barbell Power Rows x 10 reps @ 1111
Rest 60 seconds
Glute Ham Raises x 6-8 reps @ 2111
Rest 60 seconds
Optional Session
A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Jerk
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk
At the 12 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk
B.
Two Sets of:
DB Cuban Press x 12 reps
Supinated Grip Pull Ups x 12 reps
followed by…
Two Sets of:
Inverted Rows x 12 reps
Diamond Push Ups x 12 reps
DB Lateral Raises x 12 reps