Mobility
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
Empty Barbell Front Squats x 10 reps
Empty Barbell Press x 5 reps
A.
Four sets of:
Front Squat x 3 reps @ 80%
Rest as needed
B.
Every 90 seconds, for 6 minutes (4 sets) of:
Push Press x 3 reps @ 70-80% of 1-RM Push Press
Followed by..
Three sets of:
Power Jerk x 3 reps @ 70-80% of 1-RM Push Press
Rest as needed
C.
“Dead Legs”
For time:
21 Front Squats
50 Foot Dumbbell Walking Lunge
21 Front Squats
75 Foot Dumbbell Walking Lunge
21 Front Squats
100 Foot Dumbbell Walking Lunge
35-54: 135/95 lbs; 50/35 lbs
55+: 95/65 lbs; 35/20 lbs
Athlete Notes:
Say goodbye to your legs today as this workout is going to leave you walking like Bambi. Knowing that going in, be smart about how you break things up. Going unbroken on the first 21 front squats and then having to break the second and third sets a bunch of times doesn’t make a lot of sense. Quick reps to reduce time under tension is going to be your best friend so come into this workout with a plan and try to execute it. For all three sets of the front squats we’re looking for no more than 3-4 sets to get the 21 reps so pick a weight that allows for that. As soon as you drop the bar, grab those dumbbells and start lunging. These can be the type of lunge where your feet meet together in the middle for a brief second (as opposed to the step-through kind which is faster). This allows you to control your heart rate a little more and reduce the buildup of lactic acid. The rest of the workout comes down to wanting to hold on. It’s going to be real easy to tell yourself to drop the bar, but fight that inner voice and keep moving!
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.
Mixed Modal Short
A.
Handstand Walk Progressions
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps (or 40 seconds, whichever occurs first)
Interval 2 – Dragon Flag Negative x 5 reps @ 40A1
Followed by …
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Nose-To-Wall Handstand + Yoyo Walk x 5 feet or 1 attempt
Interval 2 – Hand Plank Shoulder Taps x 20 reps (fast)
B.
Every 3 minutes, for 12 minutes (4 sets of):
50 Foot Hand Over Hand Rope Pull
20/15 Calorie Bike Erg OR 200-Meter Run
*Reset the sled before the next interval begins*