Time Trap Mash (Lacrosse Ball) - 1:00 Each Side Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total Child's Pose on Box - 1:00 Banded Shoulder Distraction - 1:00 Each Side Laying Front Rack Stretch - 1:00 Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction - 1:00 Each Leg Couch Stretch - 2:00 Each Leg Pigeon Pose – 2:00 each side
2 Rounds: 200m Row, 20 Banded Good Mornings - Video :30s Bike, 16 Suitcase Deadlifts (7/side) - Video 200m Row, 12 Barbell Rollouts - Video :30s Bike, 8 Barbell Stiff-Legged Deadlifts
1:00 Banded Hamstring Distraction (each leg) - Video
2 Rounds: 12 Superman Rocks - Video 3 Walkouts - Video 12 Hollow Rocks - Video 3 Walkouts - Video
Specific Primer for 'The Good Life' Our aim in today's primer is to elevate the heart rate. These are relatively simple and common movements for us, but the speed of the transitions and the higher heart rate breathing is what we want to activate.
Primer Set #1 (low intensity) 2 Rounds: 200 Meter Row 5 'Breathing Burpees' 5 Box Jumps
Rest as needed, followed by Primer Set #2 where we are looking to meet in the middle between the first pace, and our workout pace: 150 Meter Row 5 'Breathing Burpees' 5 Box Jumps 150 Meter Row
This second row allows us to train the transition back into the rower, which is absolutely a skill we want to refine. Rest as needed, followed by Primer Set #3, which is at workout pace (high intensity):
Time 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″)
Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.
Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and immediately moving with a purpose to start our burpees.
These are 'classical' burpees… a jump and a clap overhead to finish the movement. And on these, as simple as the thought it, let's focus on our breathing. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.
Unless we have a limitation, let's jump up each burpee today for the training benefit. There will be days where we want to move towards the step-up burpee, but today, let's hold ourselves to the jump up.
On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.
On today's deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let's set the bar back to the floor (avoid touch and go).
We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning. Record all six sets to the tracker below.