Move: Monday, October 26th, 2020
1a) 0:00 – 6:00 – Every 1:00 x 6 sets:
Station 1 – 20 Glute Bridge Up w/Mini Band
Station 2 – 8-10 Alternating 90/90 Hip Opening Drill
Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats
Get those hips and glutes warmed up and ready to Squat.
1b) 10:00 – 25:00 – Every 2:30 x 6 sets:
10 1+1/4 Landmine Squats
5/side Front Foot Elevated Goblet Split Squat
Start with a moderate loading and build through each set as deemed fit. Start with a small rise for the Front Foot elevation on the Split Squat and build the height as deemed fit.
1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats
This may be a movement you start with no loading. If you don’t have the mobility for this movement use the Pull-up rig to hang on to to help assist you through the full range of motion.
1d) 36:00 – 45:00 – 10 rounds AQAP:
5 Dumbbell Box Step-Overs
30 Heavy Rope Single-unders
Step-Overs are done with the Dumbbells in the Farmer’s position.
2) Monostructural Conditioning – Row – 5 sets of:
50 Calories Easy
25 Calories Moderate
10 Calories Hard/Sprint
No rest between sets, one steady state piece. Work on being consistent on your pacing for each respective pace.
3) Olympic Lifting – Clean Pull From Riser (6″): 5 sets of 3 @ 95%
Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor for each rep.
4) Gymnastics – Splits: 15 minutes Practice
Practice Front Split as well as Right/Left. Use bands for assistance or cushions as props to help you through the range of motion.
5) Trunk – Hollow Hold: Accumulate 3 minutes
Keep track of time and attempts to complete.
6) Posterior Accessory – Reverse Hyper Negatives: 5 sets of 5
Rest 90-120 seconds between sets. These should be done with no loading, or very little at all. Raise to the top position with no swing, and then slowly lower under control.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE