Dynamic Mobility, Activation and Warm-Up
Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side
and then …
Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-2 @ 85% of 5-RM Front Squat
*Sets 3-5 @ 90% of 5-RM Front Squat
*Note: If you do not know your 5-RM Front Squat, establish a 5-RM today instead of doing these sets.
B.
Every 2 minutes, for 12 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.
35-54:
For time:
21-15-9
Row for Calories
Burpees over the Erg
Chest-to-Bar Pull-Ups
55+:
For time:
15-12-9
Row for Calories
Burpees over the Erg
Chest-to-Bar Pull-Ups
Note:
Be EFFECIENT with your pull-ups. Your lats will be a little taxed from the row so be measured with your pace during your burpees and be effecient with your pull-ups. If this workout will take you longer then 10 minutes then please do chin-over-the-bar pull-ups instead.
D.
Two Sets of:
Supinated Grip Pull Ups x 6-10 reps
Rest 30 seconds
Decline Bench Tricep Ext x 15 reps
Rest 30 seconds
EZ Bar Curl x 15 Reps
Rest 60 seconds
followed by …
Two sets of:
Side Plank x 60 seconds per side
Rest 60 seconds
Optional Gymnastics Session
35-54:
Two sets of:
Handstand Shoulder Shrugs x 10 reps
Rest 30 seconds
55+:
Two sets of:
Donkey Kicks x 10 reps
Rest 30 seconds
and then …
35-54:
Every minute, on the minute, for 10 minutes, complete:
Strict Handstand Push-Ups x 33% of Max Reps
55+:
Every minute, on the minute, for 10 minutes, complete:
Elevated Foot Handstand Push-Ups x 33% of Max Reps