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:45/:45 Couch Stretch
20 Banded Press (Snatch Grip)
20 Crossover Box Step Ups (Slow Negatives)
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Bike, Building
Minute 2 - 20 Shoulder Taps from Plank
Minute 3 - 5 Paused Overhead Squat (Empty Bar)
Video Support:
Crossover Box Step Ups
Hercules Week 8/9
For Load:
5 Sets
1 Behind the Neck Snatch Grip Push Jerk
1 Overhead Squat
2 Snatch Balance
Begin @ 55% and build in small jumps to an RPE 7-8 complex.
% is Based on 1RM Overhead Squat
Overhead and squat positions, and speed on the snatch balance are a bigger priority than overall load for this complex. Do not get carried away over reaching here.
Record Working Weights
Video Support:
Snatch Balance - Heavy/No Heave
Hercules Week 8/9
For Load:
4 x 12 (6/leg) @ RPE 9
Note this is 6 steps per leg, alternating each step. You may walk forward (preferred) or do these in place. Something around 50-55% of 1RM Back Squat would be suitable.
Record Working Weight
For Time:
3 Sets
6.5.4/5.4.3 Ring Muscle Ups (M/F)
-rest 1:00 b/t sets-
Score: Time, Including Rest
Today the goal is consistency across all 3 sets, knowing that the rest interval here will likely not provide full muscular recovery by the end. This is a cluster of ring muscle ups, where you must stick to the prescribed rep scheme, and the goal is to complete that scheme as fast as possible, resting as needed within a set.
Level 3: As Prescribed
Level 2:
For Quality
10 Sets
2-3 Ring Muscle Ups
-rest 1:00 b/t sets-
Level 1:
Drill Session
3 x 5 Swinging Ring Rows
4 x 5 Feet Elev Hip Extension + Face Pull
5 x 3 Banded Low Ring Kipping Muscle Ups
Video Support:
RMU - Feet Elevated Hip Extension + Face Pull
Swinging Ring Row
Banded Low Ring Kipping Muscle Ups
For Reps:
15:00 AMRAP
20/16 Calorie Echo Bike
5 Wall Walks
10 Clean and Jerk
15 Box Jump Overs (Step Down)
Barbell: 185/125lbs (85/56kg)
Box: 24/20in
Goal: 2.5-3.5 Rounds
Score: Rounds & Reps
RPE: 8.5/10
Primary Objective: Consistent Barbell Singles Pace
Secondary Objective: Echo Bike @ RPE 8 Pace
This workout will have a nice blend of lower body and upper body fatigue, as well as a steady but challenging aerobic demand. A well rounded piece to finish the training week. Keep the echo bike pace consistent throughout, and most importantly, aim to get through the wall walks at a more conservative pace so we can attack the barbell singles. The box jump overs into echo bike each round will require intelligent pacing and management of leg fatigue as we get into the back half here.
Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg)
Level 1: Barbell: 135/95lbs (61/43kg)
For Reps:
15:00 AMRAP
15/11 Calorie Echo Bike
4 Wall Walks
8 Clean and Jerk
12 Box Jump Overs
Video Support:
Wall Walks
Barbell Cycling w/ Tim - Singles
For Quality:
3 Sets
:45/:45 Side Plank (Hand)
10/10 Rotational Medball Throws
Maintain unbroken side planks, and use a moderate load for the medball throws with a focus on explosiveness each throw. Try to rebound the throws off the wall, absorbing the catch right into the next rep, for each side - resting after the first 10 throws are complete.
Video Support:
Rotational Medball Throw
For Time
Every 1:15 x 30 Sets (10 @ Each Station)
Station 1: 18/14 Calorie Row
Station 2: 18/14 Calorie Ski
Station 3: 18/14 Calorie Bike Erg
Goal: 1:00 Each Machine
Score: Completion
Stimulus: Machine Conditioning / Lactate Threshold
RPE: 7.5-8/10
Primary Objective: Complete all intervals under 1:00
Secondary Objective: Consistent Paces Across
Level 3: As prescribed
Level 2: 16/13 Calories
Level 1: 14/11 Calories
For Reps:
15:00 AMRAP
20/16 Syncro Calorie Echo Bike
5 Syncro Wall Walks
15 Clean and Jerks (Total)
15 Syncro Box Jump Overs
Barbell: 185/125lbs (85/56kg)
Box: 24/20in
Flow: Athletes will each have their own echo bike, and perform their calories simultaneously. Once both athletes have completed their prescribed calories, you will advance to the wall where the reps will be syncro at the top with hands on the line. Then, athletes will split the work on the barbell (one athlete performing 8 reps, the other 7) alternating each rep. Athletes will then finish the round on the box jump overs, with the rep syncronized on top of the box each rep.
Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg)
Level 1: Barbell: 135/95lbs (61/43kg)
For Reps:
15:00 AMRAP
15/11 Syncro Calorie Echo Bike
4 Syncro Wall Walks
12 Clean and Jerks (Total)
12 Syncro Box Jump Overs
Video Support:
Wall Walks
Barbell Cycling w/ Tim - Singles
For Completion:
12:00 AMRAP
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
5 Inch Worms (5s in Down & Up Dog Positions)
Video Support:
Seated Figure Four Stretch
3-Way Banded Pull Apart
Enjoy :-)