General 5:00
:30 Row/ Bike
:15 Iso lunge each leg
4 rounds
_________
Specific: 7:00
12 Curtsy lunge
12 Scorpion
6 inch worm
:20 Superman hold
:20 Hollow hold
10 Lateral bridge twist each side
(9:00)
L Sit
Accumulate 2:00 of the highest level L sit for you.
*You should be able to hold for :15 seconds minimum.
Goal is to finish the 2:00 of the hold in under 5-6 minutes of total time.
- Advanced consideration is to hold from the floor
- RX’d hold from DB’s, KB’s or Paralettes
- Intermediate hold from elevated box height so legs don’t have to be a strictly high
- Baseline tuck knees into chest with elevated height (accumulate only 1:00)
RXConditioning:(18:00)
2:00 max cal bike
2:00 max single arm farmer carry (70/35lb.)
2:00 Rest
3 rounds for reps
*each length of 25ft. = 1 rep for carry
Intermediate:
2:00 max cal bike
2:00 max single arm farmer carry (50/35lb.)
2:00 Rest
3 rounds for reps
Baseline:
2:00 max cal bike
2:00 max single arm farmer carry (20/15lb.)
2:00 Rest
3 rounds for reps
2:00 Bike or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Bike or Row
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
Today our focus is around simple “work”. We start the training session with dialing in isometric strength, even in the warm up. The iso lunge is a great movement to warm up the hips/legs and also develop resiliency in the knees. For the strength work today, we don’t need external load to find a challenge. The goal is to accumulate the highest quality L sit position you can within a reasonable time window of 6:00 or less. The goal is to treat the strength portion as it is for time, but also for quality, rest as needed to accumulate the prescribed work. Conditioning today is simple, move fast, accumulate calories and then stabilize and GO! The single arm farmer carry will force the non loaded side of the trunk to work hard to stabilize against gravity and the speed of your walk/run-ish.