Dynamic Mobility, Activation and Warm-Up
One set of:
Band Distracted Hip Flexor Stretch x 60 seconds per side
and then …
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clam Shell Iso Hold x 60 seconds per side
Fire Hydrant Iso Hold x 60 seconds per side
Two sets of:
Banded Monster Walks x 20 steps
Banded Lateral Walks x 20 steps
Banded Air Squats x 10 reps @ 3211
Rest 30 seconds
A.
Three Sets of:
Back Squat x 10 reps @ 60%
Rest 3 minutes
B.
For time:
50 Wall Ball Shots
40 Power Cleans
30 Box Jumps (24/20″ – no bounding)
20 Burpees over the Barbell
10 Ring Muscle-Ups
35-49: 30/20 lbs to 10/9′ target; 135/95 lbs
50-54: 30/20 lbs to 10/9′ target; 115/85 lbs; 8 Ring Muscle-Ups
55-59: 20/14 lbs to 10′ target; 105/75 lbs; 6 Ring Muscle-Ups
60+: 20/14 lbs to 10/9′ target; 95/65 lbs; 4 Ring Muscle-Ups
If you do not have ring muscle-ups, then please substitute one of the following progressions that best suit your needs:
Muscle-Up Transition (Feet on Floor)
Muscle-Up Transition (Feet on Box)
Ring Jump to Catch Position
Jumping Ring Muscle-Ups
C.
Three sets of:
Dumbbell Chinese Rows x 8-10 reps @ 1112
Rest 60 seconds
Banded Glute Bridges x 30 reps (fast)
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
A.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Jerks
*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 jerks)
At the 15 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 75% of 1-RM Clean & Jerk
B.
Two Sets of:
1/2 Kneeling Landmine Press x 12 reps each arm
Landmine Row x 12 reps each arm
Rest 2 minutes
followed by…
Two Sets of:
Banded Tricep Pushdown x 12 reps each side
Rest 30 seconds
DB Lateral Raises x 12 reps
Rest 30 seconds