Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hamstring Floss x 10-12 reps
Xiopang x 10-12 reps per side
and then …
Two sets of:
Bird Dogs
x 10 reps
Single Leg Hip Bridge x 10 reps per leg
Scap Push-Ups x 5-8 reps
and then …
Three sets of:
Single-Unders x 50 reps
KB Goat Baggers x 10 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
B.
Three Sets of:
Pause Deadlift x 10 reps @ 60%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
Every 10 minutes, for 40 minutes, complete:
500 Meter Row
400 Meter Run
25 Wall Ball Shots
12 Strict Pull-Ups
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target; 10 Strict Pull-Ups
Optional Gymnastics Session
Two sets of:
Legless Rope Hang Hold x 30 seconds
Rest 30 seconds
and then …
35-54:
Every 90 seconds, for 9 minutes:
Interval 1 – Legless Rope Climb x 1 ascent
Interval 2 – Rope Climb x 2 ascents
and then …
Reverse Snow Angels x 25 reps
55+:
Every 90 seconds, for 9 minutes:
Interval 1 – Rope Climb Mount + Pull Up Taps x 3
Interval 2 – Rope Climb x 1 ascents
and then …
Reverse Snow Angels x 25 reps