Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 60 seconds per side
Banded Ankle Pulse x 60 seconds per side
T-Spine Hold on Foam Roller (add weight if you can) x 60 seconds
and then …
Kettlebell Warm-Up Complex (use a light KB and do 6-10 reps of the following):
Around the Worlds
Right Arm:
Single-Arm Push-Press
Single-Arm KB Swings
Single-Arm Thrusters
Left Arm:
Single-Arm Push-Press
Single-Arm KB Swings
Single-Arm Thrusters
A.
At increasing intensity:
40 Calorie Assault Bike
15 Toes-to-Bar
10 Wall Walks
15 Toes-to-Bar
5 Wall Walks
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Three rounds for time of:
800 Meter Run
24 Pull-Ups
12 Front Squats
35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 125/85 lbs
C.
Three sets:
45 Second Sorenson Hold
Rest 45 seconds
20 Alternative V-Ups
Rest 45 seconds
10 Reverse Snow Angels
Rest 45 seconds
Athlete Notes:
You’ve got a fun conditioning piece today! Take the front squats from the floor so adjust the weight if needed. The front squat weight should be such that you are able to complete at least your first round in two sets or less. Pull-ups should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes
B.
Four sets for times of:
15/20 Calorie Assault Bike
20 Sandbag Squats
Rest 60 seconds
35-49: 125/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs