Dynamic Mobility, Activation and Warm-Up
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
and then …
Two sets of:
Bear Crawl with Wrist Stretch x 15′
Leg Reach
x 10 total reps
and then …
Two sets of:
Row 300 meters
Sky Divers x 10 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk
*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%
B.
Five sets of:
Deadlift x 5 reps @ 70%
Rest as needed
C.
35-54:
As many rounds and reps in 30 minutes:
400 Meter Run
Toes-to-Bar x 30 reps
50/35 lbs Alternating Reverse Lunges x 20 reps
50/35 lbs Renegade Rows x 10 reps
(Push-Up, Row, Push-Up, Row)
55+:
As many rounds and reps in 30 minutes:
400 Meter Run
Toes-to-Bar x 20 reps
35/20 lbs Alternating Reverse Lunges x 20 reps
25/30 lbs Renegade Rows x 10 reps
(Push-Up, Row, Push-Up, Row)
Note:
You got to do man-makers in the workout last Wednesday and today you get to do Renegade Rows! Try to check the clock after your first round and see if you can maintain that pace for the 30 minutes. This will help you stay mentally engaged.
Optional Gymnastics Session
Two sets of:
Legless Rope Hang Hold x 30 seconds
Rest 30 seconds
and then …
35-54:
Every 90 seconds, for 9 minutes:
Interval 1 – Legless Rope Climb x 1 ascent
Interval 2 – Rope Climb x 2 ascents
55+:
Every 90 seconds, for 9 minutes:
Interval 1 – Rope Climb Mount + Pull Up Taps x 3
Interval 2 – Rope Climb x 1 ascents