Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch x 45 seconds per side
and then …
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold
x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
and then …
Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Push-Ups x 10 reps
A.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 65%
B.
As many rounds and reps as possible in 5 minutes:
Hang Squat Cleans x 5 reps
Burpees over the Barbell x 10 reps
35-49: 185/125 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs; 8 Burpees over the Barbell
Rest 3 minutes, and then …
As many rounds and reps as possible in 5 minutes:
Deadlift x 6 reps
Double-Unders x 50 reps
35-49:Â 225/155 lbs
50-54: 185/135 lbs
55-59: 155/115 lbs
60+: 135/95 lbs
Note:
This workout presents an opportunity for barbell cycling. You can do your hang squat cleans from any hang position (high hang or mid thigh). Try to be efficient with these and use your legs to drive under the bar versus pulling with your arms. Ideally, those hang squat cleans will be unbroken. Be measured on your burpees. You want these at a fast pace but something you can maintain throughout the 10 reps.
You can set up two barbells if you’d prefer not to adjust the weights during your 3 minutes of rest. Push the pace on your deadlifts and then use your double-unders to breathe and reset your mind for the next round. If you struggle with double-unders, then you may reduce the volume to 30 if you think you’ll be more then 2 minutes to get through 50 reps.
C.
Three sets of:
Supinated Grip Bent-Over Rows x 6-8 reps @ 2112
Rest 60 seconds
Barbell Glute Bridges x 10 reps @ 10X2
Rest 60 seconds
Optional Session
A.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
B.
Two Sets of:
Split Position Landmine Press x 12 reps each arm
Rest 30 seconds
Landmine Row x 12 reps each arm
Rest 30 seconds
followed by…
Two Sets of:
Dumbbell Row x 12 reps each side
Rest 30 seconds
DB Lateral Raises (thumbs up) x 12 reps
Rest 30 seconds