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.
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps
Followed by. . .
Option 1 (if you don’t have ring muscle-ups)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 5 reps
Option 2 (if you do have ring muscle-ups)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – 20 Unbroken Double-Unders
Interval 2 – Muscle-Up x 1-2 reps
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk @ 70-75% of 1-RM Push Press
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 2-4 Strict Handstand Push Ups (55+: 3-5″ riser)
Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold
Station 3: Bat Wings x 5 reps with a 5 second hold
*Bring each rep to control at the top of a handstand and then come back down. Focus on a calm kick up and then controlling your balance through your wrists, elbows, and shoulders.
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
D.
Every 4 minutes, for 20 minutes (5 sets):
Row 300/250 Meters
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters
35-54: 95/65 lbs
55+: 65/45 lbs
Athlete Notes:
This one is going to get spicy! When we had our athletes test this out, the consensus was that the first three rounds weren’t too bad…. then round four got REAL! We want to see how consistent you can stay with your pacing, while still being slightly aggressive. Your goal should be to keep all five of the splits within 10-15 seconds of each other. What we don’t want to see is round one be 1:45, and round four be 3:15. The row should be pushed at a pace that you would compare to your 1-2k PR. Transition quickly to the burpees and start right into them. Pick the method that works best for you with regards too consistency. It doesn’t make sense to blaze through the first few, only to die off later on. After you finish the burpees, force yourself to pick up the barbell. This is Fran weight, and should be something we are all comfortable completing 14 reps of. Hang on here knowing that you’ve got some good rest afterwards!
Optional Additional Work Session
*Please choose to 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 2 minute clock:
20/15 Calorie Assault Bike
200 Meter Run
Max Double Unders in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FIVE sets OR 400 Double Unders, whichever comes first.
B.
For quality and muscle activation:
100 Banded Face Pulls