Mobility, Activation & Warm-Up
Thoracic Warm-Up
Standing Cat/Cow Rotations x 10 reps
East/West Rotation with Foam Roller x 8-10 reps per side
Wall Slides x 10 reps
followed by …
5 Scap Ring Pull-Ups
5 Circular Ring Shoulder Circles per direction
5 Scap Ring Pull-Ups
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Extensor Stretch for False Grip
x 20 seconds
Interval 2 –False Grip Static Hang x 15 seconds
Rest 60 seconds, then. . .
Two sets of:
Max Strict Ring-Muscle-Ups in 60 seconds
Rest as needed
60+ or anyone who doesn’t have a strict ring muscle-up:
One set of:
Max Strict Ring Pull-Ups in 60 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Prone Cuban Press (full range) x 20 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Push OR Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Warm-Up Prep
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the intervals. Focus on calm breathing.
Quick Release
5 Calorie Assault Bike
*Practice speedy transitions throughout
Rest 30-60 seconds
Intervals
Against a 2:30 clock:
250/200 Meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of FOUR sets
35-54: 50/35 lbs
55+: 35/20 lbs
Compare to October 12, 2021
Athlete Notes:
You get to test out your heavy overhead today! You get to decide whether you push or split jerk the weight but whatever you decide, stick to it. Please adjust the % if you work better building up slower but keep the sets at 10 or less.
Then you get to retest an interval piece from Week 1 of this cycle. Please go back in your training log to see how many dumbbell snatches you achieved each set AND your total amount of dumbbell snatches completed. We are looking for improvement with consistency across each set as well as an improvement in total work completed (aka more dumbbell snatches).
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
A.
Against a 90 second clock:
200 Meter Run
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total).
Please compare to October 12, 2021
B.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts