OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1:00 Cardio (your choice) (build from easy to moderate)
10 Box Jumps with step down
10 Pistols to a box (lower height each round)
3-6 clean and jerks (build in weight each set)
-then-
build to your 2nd to last weight for clean and jerks in the workout (275/175)
1 Set (at workout pace):
3 Box Jumps (at workout height)
3 Clean and Jerks (95/65)
4 Pistols
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
50 foot Handstand Walk
plus 40% of your 3 minute test of Wall Walks from week one
–rest 90 seconds–
75 foot Handstand Walk
into 30% of your 3 minute test of Wall Walks from week one
–rest 120 seconds–
100 foot Handstand Walk
into 25% of your 3 minute test of Wall Walks from week one
Scaling:
50 second Handstand hold
plus 40% of your 3 minute test of Wall Walks from week one
–rest 60 seconds–
60 second Handstand hold
into 30% of your 3 minute test of Wall Walks from week one
–rest 120 seconds–
90 second Handstand hold
plus 25% of your 3 minute test of Wall Walks from week one
–rest 60 seconds–
For example:
If your 3 minute test was 13 wall walks
25% would be 3.25 so round down to 3 reps
5 Turkish Get Ups (each side)
20 Deadbugs
10 Birddogs (each side)
:30 Downward Dog Stretch
2:00 Frog Stretch
**This should not exceed 65% of 1RM Front Squat