Mobility & Activation
Please read and follow coach Conner’s morning stretch routine:
– Push into Down Dog, hold for 10-60 seconds
– Bring one ankle to my opposite wrist and settle into Pigeon pose, hold for 10-60 seconds
– Push back into plank and bring my other leg into the Pigeon pose, hold for 10-60 seconds
– Push into Down Dog, hold for 10-60 seconds
– Flip my feet so that the tops of my feet are down, push through the hands into a tall chest, hold Upward Dog for 10-60 seconds
– Come to a standing position, find a comfortable foot width and sit into Malasana, hold for 10-60 seconds, add in the outward leg pressure as you like
– Lay onto my back, bring knees together and drop them to the right for 10-60 seconds, switch sides once ready for Supine Twist
– Place feet and hands flat on the floor while laying on my back, press into Wheel and hold for 10-60 seconds.
*Try to breathe deep, even, and consistent through the nose while working through your routine.
A.
Two sets of:
Wall Facing Split Handstand Hold x 45 seconds
followed by …
Three sets of:
Wall Climb Plus Handstand Walk x 3 reps
60+: No handstand walk
followed by …
Three sets of:
Strict Handstand Push Up Negatives x 5 reps @ 50A1
35-49: 4/2″ Deficit
50-59: No deficit
60+: 2″ riser
B.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-5 – 10 reps @ 65-75%
Rest 2 minutes between sets.
C.
For time:
1000 Meter Row
Rest exactly 5 minutes, and then…
For time:
Run 400 Meters
15 Ground to Overhead
Run 400 Meters
35-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs
Rest exactly 5 minutes, and then…
For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters
55+: 60 Chin-over-the-Bar Pull-Ups
Please score these as three separate scores. Since you have a good rest in between each workout we want you to throttle that redline. Approach your 1,000 meter row at 95% (you may not set a new PR on this but you should be close to your best 1,000 meter row time).
Use what you learned in Tuesdays session and apply it to the ground to overhead cycling (singles, small sets). Read more about ground to overhead barbell cycling here.
The final workout comes down to managine your pull-ups well. Only drop off the bar when you get out of rhythm. Chalk up before your run and then keep your chalk on a j-peg so you can quickly chalk up between sets, if needed. If you feel like you are going to rip then stop your pull-ups as tearing on this isn’t worth messing up next weeks training. Empty the tank on that last 800 meter run.
Additional Optional Running Endurance Session
2 Mile Run @ 7k pace
3 Minute Rest
1 Mile Run @ 7k pace
HSW+NEG SHSPU DEF
BS 135/225/275×5 warm up
335×5, 365×3, 385×1, 275×10, 275×10
Out of time……will complete c. ASAP
BS -285 /325 and 235 x10s
Wod 1- 3:53
Wod. 2- 6:34
Wod 3- 15:20
Total Time – 36:48
M & A done
A. Done
B. 300-355, 240 for 10’s
C. row: 3:39
6:12 legs dead
no time