Dynamic Mobility, Activation and Warm-Up
Two sets of:
Distracted Ankle Mobility x 8-10 pulses
PVC Pipe Dislocation Pass Thrus x 8-10 reps
Hawaiian Squats x 8-10 per side
Three sets of:
Viking Sloth Press x 5-7 reps
Rest as needed
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 60% of 1-RM Snatch
*Set 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75%
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
B.
Every minute, on the minute, for 15 minutes, complete:
Min 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Min 2 – Single Arm DB Press x 6 reps per arm
Min 3 – Bottoms Up KB Carry x 20 meters each arm
C.
35-54:
For time:
Assault Bike x 70/50 calories
Pull-Ups x 50 reps
Run 800 Meters
55+:
For time:
Assault Bike x 60/40 calories
Pull-Ups x 40 reps
Run 800 Meters
Note:
If you followed our last cycle then you should feel very comfortable with finding a manageable pace for the 70/50 claories on the assualt bike. This should be a pace around 85% PRE so you’ll feel winded getting off the bike but have enough in the tank to walk straight to the pull-up bar and start on your pull-ups. I only want you to chalk once during this workout! Be disciplened to stay right under the bar and chip away at those pull-ups. The last 400 meters of your 800 meter run needs to be when you empty the tank on this workout.
Optional Strongman Session
Two sets, for max weight, of:
75-Foot Yoke Carry
55+: 50-Foot Yoke Carry
Two sets each arm for max weight of:
75-Foot Single-Arm Reverse Sled Drags
Rest 2-3 minutes
55+: 50-Foot Single-Arm Reverse Sled Drags
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes
50+: 50-Foot Harnessed Sled Pulls
Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!