Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Perfect Stretch x 3-5 reps per leg
Pec Smash x 30 seconds per side
Deep Squat Progression x 5 reps
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 @ 70% of 1-RM Snatch
*Set 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
B.
Every 90 seconds, for 18 minutes, complete:
Min 1 – Diagonal Walking Lunges x 16-20 reps (hold DB/KB in a farmers carry)
Min 2 – Single Arm DB Press x 6-8 reps per arm
Min 3 – Iso Hold on Rings x 15.15
C.
35-49:
Five sets, for times, of:
Assault Bike x 12 calories
Ring Muscle-Ups x 5 reps
Assault Bike x 12 calories
Rest 60 seconds
50-54:
Five sets, for times, of:
Assault Bike x 10 calories
Ring Muscle-Ups x 3 reps
Assault Bike x 10 calories
Rest 60 seconds
55+:
Five sets, for times, of:
Assault Bike x 10 calories
Ring-Dips x 5 reps
Assault Bike x 10 calories
Rest 60 seconds
Note:
f 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
The goal is to keep the muscle-ups unbroken every set!
Optional Strongman Session
Two sets for max weight of:
90-Foot Harnessed Sled Pulls
immediately followed by…
90-Foot Yoke Carry
55+: 75-Foot distance
Three sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
Rest 4-5 minutes
55+: Two sets each arm
One set for max weight of:
400-Meter Sandbag Carry