Day 16

A. EMOM x 20 Minutes

Push Press x 1

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.

Off Season: Day 58 (Active Recovery)

A.)  Rowing

For time:

50m Sled drag (135/70), out and back

100m Row       

50m Sled drag (135/70), out and back

200m Row
50m Sled drag (135/70), out and back

300m Row
50m Sled drag (135/70), out and back

400m Row
50m Sled drag (135/70), out and back

500m Row
50m Sled drag (135/70), out and back

600m Row
50m Sled drag (135/70), out and back

700m Row
50m Sled drag (135/70), out and back

800m Row
50m Sled drag (135/70), out and back

900m Row
50m Sled drag (135/70), out and back

1000m Row

No sled? Do a lighter DB or KB Farmers Carry. This isn't meant to be grueling, just get outside and work up a good sweat.

B.) AirDyne for 10 minutes at recovery pace.

C.) Mobility:

1. Posterior hip mobilization 

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, or whenever you are in hip flexion. 

2. Shoulder extension, external rotation 

Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints.

3. Anterior hip mobilization 

Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 

4. Ankle dorsiflexion 

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 

5. 10-minute deep-squat test 

Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 

6. Couch stretch 

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

Off Season: Day 46

A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)

Over and back = 2 reps.  

No pause on landing.

These should resemble a “Touch and Go” rep.

B.)  “Lipson Test”

400m Sled Drag for time, bodyweight

C.) 10 x 300m row/ 1 minute rest

Goal is consistency. All rounds should be within 2 seconds of each other MAX.

D.) Core: 8 Min AMRAP (Partner)

Partner A: 10 GHD sit-ups

Partner B: Plank hold

E.) Mobility:

Couch Stretch 3 mins/side

Side Lunge 2 mins/side

– One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.

Off Season: Day 28

Strength:

A) Three sets of:

Clean + Hang Clean + Jerk (1+1+2) @ 80-85% 

(Rest 2-3 min)

B) Deadlift:

In 8 min work up to a med-heavy 3 rep, return every rep to the floor BUT do not do these touch and go.

C.) Conditioning:

3 x 400m sled drag (150/100 total weight): backpack style drag
(Rest 4 min between sets)

Skill:

A) Three sets of:

Max Effort Double Unders in 60 seconds (rest 30 seconds)

B) Six sets of: 

30 sec Handstand Hold, use wall as needed (rest 30 seconds)