General 6:00
1:00 Row
1:00 Bike
3 rounds, building in speed each round
_________
Specific 10:00
:20 hollow hold
10 hollow rock
10 Superman
_________
1:00 bottom squat (knees inside elbows, body bottomed out)
10 walking lunge + overhead reach
10 Spiderman stretch
5 air squat
5 medball squat
5 medball thruster
5 wallball
_________
5 partial GHD sit up (extend knee is focus)
5 ½ rep GHD sit up (explore range + extend knee + stay firm in belly as you lay back)
5-10 Full GHD sit up or abmat sit up
_________
2×5 back squat building toward load used for 10’s for strength
(15:00)
Back Squat
Build to a heavy set of 10 (Push it but with no risk of failing. Goal is to outlift what we squatted last Monday if you participated!)
Then
1 x 90% of today’s heavy 10
Rest 2:00
1 x 85% of today’s heavy 10
RXConditioning
100 Walking lunge
50 GHD sit up (75 abmat sit ups)
25 Wall balls (20/14lb.)(10/9ft.)
2 rounds for time.
Goal: Sub 12:00
Cap: 15:00
Intermediate
100 Walking lunge
30 GHD sit up to parallel (or 60 abmat sit ups)
25 Wall balls (14/10lb.)(10/9ft.)
2 rounds for time.
Baseline
50 Walking lunge
25 Assisted abmat sit ups
20 Wall balls (10/6lb.) (custom height)
2 rounds for time.
(7:00)
200-400m easy walk
+
3:00 foam roll quads and glutes
Today builds upon the lower body training/squatting we did last Monday. Our goal is to see some improvements if possible in building from the heavy 10 last week. Then we will do 2 drop sets at slightly lighter loads to build more lower body stamina and resilience. Today’s conditioning isn’t more friendly to the “noodle leg” feeling that may already exist. Lunges must be done with no hands on the legs and must alternate each step. The ab work (GHD or abmat) should be scaled based on the athlete’s exposure to the apparatus or midline shape in general–more than 2:30-3:00 on the GHD to get the work done will go too long. Scale back to keep it below 2:30 whether you are on the GHD, abmat or flat floor.