Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Floss x 15 reps per leg
and then …
One-Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Take 5-7 minutes to work on toes-to-bar. Please do not accumulate more then 30 reps of toes-to-bar while practicing. Please choose one or two of the following drills to help practice your toes-to-bar:
The Hollow Body & Bow Position
Drills to Improve Toes-to-Bar Positioning
Get Your Body Behind The Bar
The Kipping Toes-to-Bar
Tuck, Pull and Scoop
B.
35-49:
Three rounds for time of:
Deadlift x 4 reps (275/205 lbs)
Bar Muscle-Ups x 6 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)
Chest-to-Bar Pull-Ups x 8 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)
Pull-Ups x 10 reps
50-54:
Three rounds for time of:
Deadlift x 4 reps (225/185 lbs)
Bar Muscle-Ups x 3 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 6 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 8 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 8 reps (185/135 lbs)
Pull-Ups x 10 reps
55+:
Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 4 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 8 reps
Rest 2 minutes, and then …
Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 10 reps
Note:
Please adjust the weight of the deadlifts if needed. If you don’t have bar muscle-ups, then please choose one of the following progression:
Jumping Bar Muscle-Up
Stationary/Ring-Dips
C.
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Dragon Flag Negatives x 6-8 reps
Rest 30 seconds
Stretch of Athletes Choice x 45-60 seconds
Rest 30 seconds