Dynamic Mobility, Activation and Warm-Up
12 Minute Mobility for Hip Hinge
Schedule 15-18 minutes for the above warm-up since this is new and will take a little time to get through the first few times.
A.
In 20 minutes, establish a 5-RM Front Squat
B.
Every 2 minutes, for 6 minutes, complete:
Clean from mid-thigh x 2 reps @ 65-70%
Every 2 minutes, for 6 minutes, complete:
Clean from mid-thigh x 1 rep @ 70-75%
(please use blocks)
Focus on driving through the legs and proper technique. Work on scooping under the barbell into a power position, then drive.
followed by . . .
Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep @ 90%
(use straps)
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
As many rounds and reps as possible in 15 minutes:
12 Dumbbell Ground to Overhead
12 Front Rack Walking Lunges
12 Toes-to-Bar
60 Double-Unders
35-54: 50/35 lbs
55+: 35/20 lbs
Note:
Your shoulders will feel it the most in this workout. Be smart with how you break up the reps. Ideally, you’ll do your last ground to overhead and then go immediatly into your lunges. Keep the shoulders relaxed during the double-unders so they get a little rest. Be smooth in transition when going from the lunges to the toes-to-bar to the double-unders. There is no need to sprint those two transitions.
D.
Two Sets of:
Bent Over Barbell Rows x 15 reps
Rest 30 seconds
Banded Tricep Pulldown x 15 reps
Rest 60 seconds
followed by…
Two Sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
Rest 30 seconds
Optional Gymnastics Session
35-54:
Two sets of:
Hanstand Shoulder Shrugs x 10 reps
Rest 30 seconds
55+:
Two sets of:
Donkey Kicks x 10 reps
Rest 30 seconds
and then …
35-54:
Strict Handstand Push-Ups x Max Reps
Rest as needed, and then …
Every minute, on the minute, for 8 minutes, complete:
Strict Handstand Push-Ups x 33% of Max Reps
55+:
Elevated Foot Handstand Push-Ups x Max Reps
Rest as needed, and then …
Every minute, on the minute, for 8 minutes, complete:
Elevated Foot Handstand Push-Ups x 33% of Max Reps