Strength & Mobility
3-4 sets
snatch grip RDL x 8-10 @31×1 tempo
push up x 8-12 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range. If you are able to get to 10 reps each, set go heavier next week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> full pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Aim for the top end of the rep range on each set. If you are able to reach 12 reps across then move to the next variation next week.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
500, 400, 300, 200, 100m row
8, 12, 16, 20, 24 goblet squats
11 minute cap
Notes
Today’s workout is a couplet of rowing and goblet squats. You will complete a 500m row, 8 goblet squats, a 400m row, 12 goblet squats, a 300m row, 16 goblet squats, a 200m row, 20 goblet squats, and finally a 100m row and 24 goblet squats. Your score is the time it takes to complete all of the work, or the amount of work done in 12 minutes if you do not finish before the cap.
If you cannot maintain a pace of at least 2:15/500m, consider reducing the amount of meters by 10-20%.
Choose a weight for the goblet squats that allows you to complete at least 12 at a time unbroken. This means each round should be done in 1-2 sets.
