12 Alt Curtsy Squats
7 Barbell Good Mornings
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
5 reps @ 65%
5 reps @ 70%
2 Sets
200 M Run
8 Single Arm Dumbbell Press Right Arm (moderate)
8 Single Arm Dumbbell Press Left Arm (moderate)
8 Hanging Scap Retractions
6 Kips
2 Strict Pull Ups
200 M Run
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups
10 Single arm dumbbell bench (in tempo)
10 Diamond push ups *See link in athlete notes
10 Single arm dumbbell upright row
1:30 Toe touch stretch
5 sets: 8-12 Reps (Increasing weight across sets)
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/t sets.
Barbell Deadlift
5 sets: 8-12 reps (Increasing weight across sets)
*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.
Elevated Rear Foot Dumbbell Split Squat
4 sets: 10 reps (Moderate weight- Stay the same or increase across sets)
*Focus: Dumbbell can be held in any fashion and should be held on the working leg side. Set elevated platform around knee level. Do not force knee to floor if range of motion feels too intense.
Double Dumbbell RDLs
4 sets: 10 reps (Moderate weight – Stay the same OR increase across sets)
*Focus: Hold dumbbells in front of body. Push hips back to lower until back begins to round. If mobility allows athlete to go to floor, stop just before contact with floor with each rep
Sled Push/Sled Pull
5 sets: 20 yard push/20 yard pull (Increasing weight across sets)
*Focus: begin with moderate weight and stay within a loading that will allow for constant movement of sled without breaking during 20 yard increment.
Standing Calf Raise
4 sets: 15-20 reps (moderate weight – hold Dumbbells in both hands)
*Focus: Stand on a platform that will allow for extension below ground level. Practice balance before loading to ensure athletes doesn’t fall. Show control throughout and optional pause of 1 sec at the top of each rep
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
30 GHD sit up
10 Muscle Up
25sec sprint at max effort, 90sec at easy pace, 90sec rest
20sec sprint at max effort, 90sec at easy pace, 90sec rest
15sec sprint at max effort, 90sec at easy pace, 90sec rest
10sec sprint at max effort, 90sec at easy pace, 90sec rest
-Rest: 5-7min (full recovery)-
60sec sprint at max effort. Record 60sec total calories
Part 1:
30sec sprint at max effort,
25sec sprint at max effort,
20sec sprint at max effort,
15sec sprint at max effort,
-Full recovery (~3min) b/t sets-
Part 2 (after full recovery):
1x60sec at max effort.
Record 60sec total calories
Banded Hip Activation