Warm-up
600m row
30 air squats done in sets of 10
30 glute bridges done in sets of 10
First set – close stance
Second set – normal stance
Last set – wide stance
Mobility
Spiderman with rotation
Pigeon
90/90 hip rotational stretch
Boot strap stretches
Strength
Box squats- 5×5@60% of your 1RM back squat
Warm-up and keep to a strict minute rest between working sets.
Shifting our focus from doubles every minute on the minute to now sets of 5. Warming up to 60% of your 1RM back squat, start you sets while keeping an eye on the clock. As soon as you are done with each set, look and the time and take only 60 seconds between each. Not on the minute but a minute between each set. This weight shouldn’t feel devastating but will be a different feel from our 12 sets of 2. Make sure you are sticking to the percentages while prioritizing form. When doing 2 squats, keeping perfect form is easier than it is when doing a set of 5. Stay focused on proper foot placement and a vertical shin throughout each squat.
Skill session
The rope climb
Quick review of proper technique and scaling options.
WOD
“Rail Roaded”
15 min AMRAP
1 rope climb
200m run
30 DU’s
This one is going to fly. So double knot those shoes and buckle in. You should be moving the entire time so do not push any piece of this workout to where you have to grab your knees before moving on. Find a pace from the very beginning that you can maintain for all 15 minutes. Both the rope climb and double under should be scaled so that neither of them take more than a minute.
Port Complete
1. Bodybuilding – 3 or 4 rounds
20t SA banded tricep push-downs
15 DB incline bench press
10 GHD sit-ups
1 time through a set of DB 21’s
2. Banded work – accumulate 100 each
Banded pull-throughs
Banded woodchoppers
3. Unilateral work –
Back rack lunges – 3x10t
*can be forward, can be reverse could even be walking
4. Gymnastics – T2B or C2B endurance cycle
A. T2B: complete 4 sets of 8 reps unbroken AFAP
B. C2B: complete 4 sets of 8 reps unbroken AFAP
Cool Downs for week 3 and 4
A. Shoulder focus
600m ski
Then, banded shoulder drills
2:00 accumulated in laying DB extension
B. Leg focus
40 cals row
2:00 in pigeon
2:00 in spiderman
C. Full body
3 rounds
1:00 on AB
1:00 in the bottom of your squat
:30 in downward dog
:30 in hollow hold
