Home Workouts – March 23rd – 29th 2020

Can’t get to the gym?

We will be offering free home workouts for the time being.

Each day will consist of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

You can do these either all together in a single session or spread them through the day.

We hope these sessions will help you continue to train during these difficult times.

1. FLOW

A) Warm-up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)


2. SKILL

A) Handstand walk skill
Complete 3-rounds of the following handstand strength complex (VIDEO)

1) Front support to elevated downward dog stretch (3 reps)
2) Pike handstand hold (10 seconds)
3) Pike handstand shoulder shrugs (5-10 reps)
4) Pike handstand with single-leg extensions (2 reps, 5-second holds)
5) Pike handstand shoulder taps (10 alternating reps)


3. CONDITIONING (LT)

A) 6 x 4-minute AMRAPs (alternate A1/A2)
A1. In a 4-minute window
Buy-in:
400m run/500m row/500m ski/1000m AB/1000m C2 bike
+
AMRAP in the remaining time
1 – 2 – 3 – 4 – 5 etc.
DB hang power clean
DB Thruster
Burpee over the DB

Rest 2-minutes before A2

A2. 4-minute AMRAP
Buy-in:
400m run/500m row/500m ski/1000m AB/1000m C2 bike
+
AMRAP in the remaining time
2 – 4 – 6 – 8 – 10 etc.
DB Devils press
V-up
Pistols, alternating

Rest 2-minutes before A1

Note (Buy-in). Choose what you have available. You can choose different ones for A1/A2 if you have options.


4. MUSCLE ENDURANCE / FINISHER

A) Midline circuit – 3 to 5 rounds
10 Hollow rocks
10 Side plank lifts (each side)
10 Deadbug, alternating
10 Bird dog, alternating

Rest as needed (shorter rests = more challenge)


SESSION NOTES FOR CONDITIONING

The pace for the conditioning part is “comfortably hard” or “tough sustainable”. You’re working hard but the pace should be sustainable considering the short (2-minute) rests. Your breathing will get louder through the sets (especially the exhale as your body is trying to control the CO2 levels).

The LT (Lactate Threshold) intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

A) Hip Rotation Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2-rounds


2. SKILL

A) Handstand walk on the spot (VIDEO)
3 to 5 sets, Rest 1 to 2-minutes b/t sets

Note. Try to take as many steps as you can, alternating between walking on a spot and shoulder taps


3. CONDITIONING (MAP)

A) 4 sets (A1 – A2 – A1 – A2)
A1. Interval set #1
4 x (60-second AMRAP : 30-seconds rest)
12 KB/DB swings
9 Goblet squat
6 Push up

Rest 2 to 3-minutes before A2

A2. Interval set #2
6-minute EMOM (40-second AMRAP: 20-seconds rest)
12 DB snatch, alternating
Burpees in the remaining time

Rest 2 to 3-minutes before A1

Intent. Each interval should be a hard effort but you’re aiming to hit the same score each time
DBs. 22.5/15kg (50/35lbs) or what you have available


4. MUSCLE ENDURANCE / FINISHER

A) Tempo circuit – 3 Rounds
12/side Goblet DB Bulgarian split squat @ Tempo 2020
10/side Single arm DB strict press @ Tempo 3012
12/side Single arm DB row @ Tempo 3012

Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
Tempo (3012). 3-seconds down, no pause at the bottom, 1-second up, 2-second pause at the top


SESSION NOTES FOR CONDITIONING

The “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT. This session is a variation of these short intervals (same 2:1 work:rest ratio).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

1. FLOW

A) Lunge Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 4-rounds


2. SKILL

A) Handstand strength complex (VIDEO)
3-rounds, Rest 60 to 90-seconds between rounds

10 Shoulder flexion pulses in child’s pose position (10-second hold on the last rep)
5-sec Push up to front support
10-sec Full handstand
3-5 reps Tuck press handstand slides/ froggy slides (2 to 3-second hold at bottom of each rep)
10-sec Full handstand hold
5-sec Walk back down to front support
10 Prone PPT arm raises (10-second hold on the last rep)

B) Handstand walk on the spot (VIDEO)
3 to 5 sets, Rest 1 to 2-minutes b/t sets

Note. Try to take as many steps as you can, alternating between walking on a spot and shoulder taps


3. CONDITIONING

Choose LT+MAP or Indoors Option

CONDITIONING (LT+MAP)

A) Intervals – 3 rounds of
600m Run (or 3-minutes)
30 Jumping lunges (fast)
400m Run (or 2-minutes)
20 DB Snatch, alternating
200m Run (or 1-minute)
10 DB thrusters

Rest 2-minutes before next round

Run (pace). Run at a pace that 1) allows you to recover enough to move fast in other movements, 2) is repeatable across the 3-rounds.
DBs. 22.5/15kg (50/35lbs) or what you have available

INDOORS ONLY OPTION

A) Intervals – 3 rounds of
60 Air squat
30 Down-ups (without push up)
30 Jumping lunges (fast)

40 Reverse lunges, alternating
20 Down-ups (without push up)
20 DB Snatch, alternating

20 Cossack squats, alternating
10 Down-ups (without push up)
10 DB thrusters

Rest 2-minutes before next round


4. MUSCLE ENDURANCE / FINISHER

A) Straight arm core Circuit – 3 Rounds of
10 Planche lean slides (VIDEO)
10 Back support slide throughs (VIDEO)
10 Pike compression slides (VIDEO)

Rest as needed between exercises

Note. Use a towel on the floor for sliding


SESSION NOTES FOR CONDITIONING

Run at a tough pace that allows you to be ready for, and recover for the other movements (push hard on those). Consider the short rest between the rounds and the total volume (3.6km of running) in your pacing. You want to be able to maintain the same pace/distance on each interval. If your times (or distance covered) or reps starts to drop, you’re going too fast for this threshold piece.

If you’re doing the indoor only version, move at a steady pace through the squats/reverse lunges/cossack squat + down-ups, then push the pace on jumping lunges/DB movements.

These LT (Lactate Threshold) intervals mixed with high-intensity efforts, help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time. Today’s intervals push you over that limit and then you must return back to it each time.

1. FLOW

A) Warm up Flow #2 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds


2. SKILL

A) Overhead skill complex – 3 Rounds for quality
2 DB/KB Turkish get-up
4 DB/KB Windmill
6 DB/KB Overhead squat

*complete a full complex on one arm (2 – 4 – 6), then switch arms.

Rest as needed between rounds


3. CONDITIONING

Choose either one or both conditioning pieces today

A) 7-minute AMRAP
1 – 2 – 3 – 4 – 5 – 6 -7 – 8 – 9 – 10 etc.
Burpee
Deck squat (VIDEO)

B) 10-minute AMRAP (each round unbroken)
5 DB Deadlift
5 DB Hang squat clean
5 DB Shoulder to overhead
5 DB Squat

DB. 2 x 22.5/15kg (50/35lbs) or what you have available
Flow. Each round has to be done in an unbroken set of 20 reps (5+5+5+5) for it to count


4. MUSCLE ENDURANCE / FINISHER

A) Core circuit (VIDEO) – 3 rounds
10 Alternating V-ups
8 V-ups
6 Straddle v-ups
4 Russian v-ups
2 x 5m seal walk


SESSION NOTES FOR CONDITIONING

Today we’ll switch away from intervals for a moment to do a “straight up” conditioning pieces. You can choose either just one or both workouts depending on your appetite (for most, one workout should be plenty enough). The intent is to hit the workout(s) hard while still keeping your movements clean.

On part B, each round needs to be done as one unbroken set of 20 reps (5+5+5+5). How far can you push it?

1. FLOW

A) Warm up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds


2. SKILL

A) Kneeling jump – 5 x 3, go every 90-seconds
* Jump as high as you can on each rep (can you jump to standing?)


3. CONDITIONING

Choose Aero or Indoors Option

CONDITIONING (AERO)

A) 45 to 60-minute Run @ easy pace (nose breathing)

Take an opportunity for some easier aerobic work after the last two harder days. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.)

INDOORS ONLY OPTION

A) 40-minute EMOM
(1) – 2 to 4 Wall walk
(2) – 8 to 15 DB/KB Russian swings + 30 Double unders
(3) – 5 Inchworm + 5 Candlestick roll + hold a plank for the remaining of the minute
(4) – 10 to 20 Pistols, alternating

Take an opportunity for some aerobic work after the last two harder days. Focus on good posture, breathing (nose only ideally) and range of motion. Choose a # of repetitions on each minute that allows for a bit of rest before the next minute.

Wall walk. Walk as high as you’re comfortable with
DU. Single unders → 10 step ups
Pistols. Pistol to a box/couch or similar OR with support (hold on to something) OR feet together squats. You can elevate your heel slightly as needed to improve your ankle motion.


4. MUSCLE ENDURANCE / FINISHER

A) DB Circuit – Complete 2 to 4 rounds at your own pace:
8/side DB Goblet Bulgarian split squat
8/side Single arm DB strict press
8/side Single leg DB deadlift
8/side Single arm Bent over row


SESSION NOTES FOR CONDITIONING

These long conditioning sessions help build your aerobic base conditioning. We are teaching your body to operate at higher fuel efficiency as we develop your aerobic fitness.

The effort should feel almost too easy to a point where you could hold a conversation (but of course, at these times it’s likely best to run alone) or maintain nose breathing for the duration of the session. If you’re using a HR monitor, the target for these sessions is time spent on Z2 (or at around 60-72% of your max HR). If you’re unsure about your max HR, you can make a rough estimate using the following formula:

Max HR (estimate) = 211 – (Age x 0.64),
e.g. 30 years old = 211 – (30*0.64) = 192bpm
Z2 = 192bpm * 60-72% = 115 – 138bpm

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

Bike Plan – Week 1

Welcome to the 1st week of your new C2 bike conditioning plan!

If you have a bike at home, now is a good time to really learn how to use it to its full capacity.

Here’s what we are going to work towards this week:

1) Learn how to set your bike up for good mechanics
2) Improve your pedalling efficiency
3) Get used to working at 90rpm and above
4) Develop a feel for different paces on the bike
5) Prepare for baseline testing on WK2

If you’re not used to working with a higher cadence (rpm) on the bike, this week will offer some new challenges. You will most likely be riding most sessions at lower damper settings than you might have been using so far.

With that in mind, each session has two options for the cadence and you can drop them down another 5 rpms where needed (do your best to stick with them though as this will help you build up your efficiency and mechanics).


SESSION OVERVIEW

#1 – Long HIIT, 3-4 x 6-minute intervals
#2 – Easy ride, 45+minutes
#3 – Short HIIT, 30:15 intervals
#4 – “FTP” intervals, 3 x 10-minute intervals

Do the training in this order if possible and leave a rest day between sessions #2, #3 and #4.


A few terms to know:

FTP. Functional Threshold Power (FTP) is the highest average power output you can maintain for 60-minutes. A common test for FTP is a 20-minute max effort (with some simple math). It is a useful metric to track your bike-specific endurance and to prescribe training sessions (see below).

FTP Rx. Intended power output in % of FTP. If you have not yet tested your FTP (we will do that on week #2), you can think of it as about 95% of the hardest pace you could keep for a 20-minute effort (or 100% of a full hour, see above). Our focus this week is on exploring the cadence (rpm, see below) so it is fine for you to base the intervals on this and effort based Rx.

Rpm. Your pedalling cadence is measured in revolutions per minute (rpm). Low cadence (high resistance) pedalling relies on muscle endurance while higher cadence (lower resistance) pedalling is considered generally more efficient. Being able to maintain 90 rpm is a good first reference point to work towards.

#1 – FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up


#2 – WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. 3 – 5, Adjust down as needed for higher rpm parts


#3 – CONDITIONING

A) C2 Bike – 3 to 4 Intervals
6-minutes @ hard pace (90-100rpm / 80-90rpm)
2-minutes @ easy recovery pace

FTP (Rx). 104 – 110% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting. Adjust to maintain prescribed RPM (1 – 5 range)

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop off here but not a big one).

# of intervals. If you’re new to C2 bike, 3 intervals will be plenty. Do the 4th one if you feel you’ll be able to maintain the same output as in the previous ones.


#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion


SESSION NOTES FOR CONDITIONING

Your heart rate should end up high (90+% max HR on a bike), especially on the final two sets. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

#1 – FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up


#2 – WARM-UP

Go straight into the main part of the session


#3 – CONDITIONING

A) C2 Bike – 45+ minute ride @ 85-95rpm / 70-85rpm

FTP (Rx). 55-70% FTP
Damper setting. Adjust to maintain prescribed RPM (1 – 3 range)

Feel. You should be able to watch a movie while doing this. The challenge should be mainly to maintain the cadence while going at an easy enough pace.


#4 – COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion


SESSION NOTES FOR CONDITIONING

Your aim is to bike for at least 45-minutes but you can go up to 75-minutes today.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on staying above 85rpm will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

#1 – FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up


#2 – WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. Adjust down as needed for higher rpm, baseline setting: 3 – 5


#3 – CONDITIONING

A) C2 Bike – 3 sets of 10 – 12 intervals
30-seconds @ very hard pace (90-105rpm / 80-95rpm)
15-seconds @ rest

2 to 3-minutes rest between sets

FTP (Rx). 120-140% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting. Adjust to maintain prescribed RPM (3 – 5 range)

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should feel harder than on the 6-minute intervals.


#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion


SESSION NOTES FOR CONDITIONING

The short “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

#1 – FLOW

A) Warm up Flow #2 (VIDEO) – Work through the sequence once, pausing for a bit longer in tight positions


#2 – WARM-UP

A) C2 Bike
8-minutes @ easy
+
4 rounds of:
30 sec @ 45-65 rpm w/ damper at 8 – 10 (go as high as you can)
30 sec @ 70-90 rpm w/ damper at 1
+
3-minutes @ easy

Damper setting: 3 to 5 for “easy” pace


#3 – CONDITIONING

A) C2 Bike – 3 x 10-minute sets
1-min @ Hard pace (90rpm / 80+rpm)
2-min @ Moderate pace (85-90rpm / 70-80rpm)
1-min @ Harder pace (90-95rpm / 80+rpm)
2-min @ Moderate pace (85-90rpm / 70-80rpm)
1-min @ Hardest pace (90-100rpm / 85+rpm)
3-min @ Moderate pace (85-90rpm / 70-80rpm)

Rest 5-minutes between sets

FTP (Rx).
Moderate = 90-95% FTP
Hard = 100-105% FTP
Harder = 102-107% FTP
Hardest = 105-110% FTP

Damper setting. Adjust to maintain prescribed RPM (2 – 5 range)

Feel. These should feel more controlled than the 6-minute or 30:15 intervals (you should finish the session feeling that you could have done a 4th set if needed). Focus on the changes in pace by adjusting your cadence and the damper setting.


#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion


SESSION NOTES FOR CONDITIONING

In this session we want to work on staying slightly above and below your FTP (the highest average power output you can maintain for one hour max effort). A common test for FTP is a 20-minute max effort (estimated FTP is about 95% of avg. watts here).

This is relevant because 20-minutes is long enough to force you to find a pace where there is balance between production and elimination of lactate. Being able to move at a fast pace without accumulating lactate is important for all longer endurance events.

We will be testing your FTP next week to give you some more precise numbers. We’ll use those numbers to better prescribe the training intensities and to measure progress in the upcoming weeks.

Home Workouts – March 16th – 22nd 2020

Can’t get to the gym?

We will be offering free home workouts for the time being.

Each day will consist of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

You can do these either all together in a single session or spread them through the day.

We hope these sessions will help you continue to train during these difficult times.

1. FLOW

A) Warm-up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)


2. SKILL

A) Handstand strength complex (VIDEO)
3-rounds, Rest 60 to 90-seconds between rounds

10 Shoulder flexion pulses in child’s pose position (10-second hold on the last rep)
5-sec Push up to front support
10-sec Full handstand
3-5 reps Tuck press handstand slides/ froggy slides (2 to 3-second hold at bottom of each rep)
10-sec Full handstand hold
5-sec Walk back down to front support
10 Prone PPT arm raises (10-second hold on the last rep)

B) Handstand walk on the spot (VIDEO)
3 to 5 sets, Rest 1 to 2-minutes b/t sets

Note. Try to take as many steps as you can, alternating between walking on a spot and shoulder taps


3. CONDITIONING (LT)

A) 6 x 4-minute AMRAPs (alternate A1/A2)
A1. In a 4-minute window
10 DB split snatch @ 22.5/15kg (50/35lbs)
10 Burpees over the DB
10 Goblet walking lunges @ 22.5/15kg (50/35lbs)

Rest 1-minute before A2

A2. 4-minute AMRAP
100m Run
10 DB/KB Swing
10 Pistols

Rest 1-minute before A1


4. MUSCLE ENDURANCE / FINISHER

A) Core circuit (VIDEO) – 3 rounds
10 Alternating V-ups
8 V-ups
6 Straddle v-ups
4 Russian v-ups
2 x 5m seal walk


SESSION NOTES FOR CONDITIONING

The pace for the conditioning part is “comfortably hard” or “tough sustainable”. You’re working hard but the pace should be sustainable considering the short (1-minute) rests. Your breathing will get louder through the sets (especially the exhale as your body is trying to control the CO2 levels).

The LT (Lactate Threshold) intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

A) Thoracic Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds


2. SKILL

A) 4-point HS wall climb complex – 3 to 5 sets (VIDEO), Hold each position for 10 to 30-seconds
Front support hold
45-degree wall handstand
Full handstand
Long hollow hold

Rest 1 to 2-minutes b/t sets


3. CONDITIONING (MAP)

A) 4 sets (A1 – A2 – A1 – A2)
A1. Interval set #1
5-minute EMOM (40-seconds AMRAP : 20-seconds rest)
10m Shuttle sprints

Rest 2 to 3-minutes before A2

A2. Interval set #2
6-minute EMOM (40-second AMRAP: 20-seconds rest)
10 Jumping lunges
10 Burpees
Max rep jumping squats in (any) remaining time

Rest 2 to 3-minutes before A1

Intent. Each interval should be a hard effort but you’re aiming to hit the same score each time


4. MUSCLE ENDURANCE / FINISHER

A) HSPU strength/endurance circuit – 2 to 3-rounds
5 Standing pike HSPUs negatives (feet raised on a weight – 5-sec negative) VIDEO
5 – 8/e arm Seated DB overhead strict press VIDEO
4 Box pike HSPUs (hands on floor or DBs) (3 to 5-seconds negative on each rep) VIDEO
5 – 8/e arm Seated DB overhead strict press
1 Negative chest to wall facing handstand push-ups (body at 30 degrees – 5 to 8-sec negative) VIDEO
5 – 8/e arm Seated DB overhead strict press

Rest 2 to 3-minutes b/t rounds


SESSION NOTES FOR CONDITIONING

The “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT. This session is a variation of these short intervals (same 2:1 work:rest ratio).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

1. FLOW

A) Squat Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds


2. SKILL

A) Pistol prep – 3 Rounds
5 Candlestick roll
10 Cossack squat
10 Feet together squats

B) Pistols – 20 “perfect” repetitions per side, alternating

Intent. Move slowly and with control (each rep should take 10-seconds or longer with a short pause at bottom position). Don’t let your knee collapse in (keep it in check through the full range of motion).

Option. Pistol to a box/couch or similar OR with support (hold on to something) OR feet together squats. You can elevate your heel slightly as needed to improve your ankle motion.


3. CONDITIONING (LT+MAP)

A) Intervals – 3 rounds of
800m Run (or 4-minutes)
30-sec Tuck jumps (fast)
600m Run (or 3-minutes)
30-sec Jumping lunges (fast)
400m Run (or 2-minutes)
30-sec Burpees (fast)
200m Run (or 1-minute)

Rest 2-minutes before next round


4. MUSCLE ENDURANCE / FINISHER

A) 3 Rounds
10 Strict dip (rings, chair, box)
20 Push-ups
30 Push-up shoulder taps
1-minute wall sit

Rest 1 to 2-minutes between rounds


SESSION NOTES FOR CONDITIONING

Run at a tough pace that allows you to be ready for, and (somewhat) recover, from the 30-second efforts (push hard on those). Consider the short rest between the rounds and the total volume (6km of running) in your pacing. You want to be able to maintain the same pace/distance on each interval. If your times (or distance covered) or reps starts to drop, you’re going too fast for this threshold piece.

These LT (Lactate Threshold) intervals mixed with high-intensity efforts, help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time. Today’s intervals push you over that limit and then you must return back to it each time.

1. FLOW

A) Warm up Flow #2 (VIDEO)


2. SKILL

A) Turkish get up exploration (VIDEO) – 4 to 8 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill


3. CONDITIONING

Choose either one or both conditioning pieces today

A) 3 Round for time
15 Stiff legged DB Deadlift
30 Double unders
15 DB Thrusters
30 Double unders

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Option (DB). If you only have 1 DB, you can use a weighted back bag instead
Option (DU). Single unders or if no rope: 10 Burpees

B) 5 Rounds for time
10 DB snatch, alternating
10m DB Overhead walking lunge (right arm)
10 Renegade row, alternating
10m DB Overhead walking lunge (left arm)

DB. 22.5/15kg (50/35lbs) or what you have available


4. MUSCLE ENDURANCE / FINISHER

A) Core conditioning set
10 – 8 – 6 – 4 – 2 each:
Supine PPT Leg raises (VIDEO)
Supine windshield wipers (VIDEO)
V-up snaps (straight or bent knees) (VIDEO)
(m) Seal walk (VIDEO)
Push-ups (tricep or muscle-up push-ups) (VIDEO)


SESSION NOTES FOR CONDITIONING

Today we’ll switch away from intervals for a moment to do a “straight up” conditioning pieces. You can choose either just one or both workouts depending on your appetite (for most, one workout should be plenty enough). The intent is to hit the workout(s) hard while still keeping your movements clean.

1. FLOW

A) Warm up Flow #1 (VIDEO)


2. SKILL

A) Ring muscle up drills – 3 Rounds of (VIDEO):

5 Chicken dips
8 Box Russian dips
10 Back support step ups

Rest 60-seconds b/t rounds

Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip)


3. CONDITIONING (AERO)

A) 45 to 60-minute Run @ easy pace (nose breathing)

Take an opportunity for some easier aerobic work after the last two harder days. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.)


4. MUSCLE ENDURANCE / FINISHER

A) For quality
30 DB/KB Turkish get-ups


SESSION NOTES FOR CONDITIONING

These long conditioning sessions help build your aerobic base conditioning. We are teaching your body to operate at higher fuel efficiency as we develop your aerobic fitness.

The effort should feel almost too easy to a point where you could hold a conversation (but of course, at these times it’s likely best to run alone) or maintain nose breathing for the duration of the session. If you’re using a HR monitor, the target for these sessions is time spent on Z2 (or at around 60-72% of your max HR). If you’re unsure about your max HR, you can make a rough estimate using the following formula:

Max HR (estimate) = 211 – (Age x 0.64),
e.g. 30 years old = 211 – (30*0.64) = 192bpm
Z2 = 192bpm * 60-72% = 115 – 138bpm

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.