First Contact 0.15 CAPACITY
Mobility
1x5 CAR for each of:
To end the week, we’ll be hitting a Capacity session. With a capacity session, the whole body tends to take some effect. Plus — after a week of work and training and other life events — it’s never a bad idea to give every, major joint some attention. So for today’s mobility, go through 5 CARs per joint. For any uncertainty about what a movement looks like, reference the Movement Demo Library, if you search “mobility” you will find all of these movements.
Warmup/PreFatigue
5 Rounds, DB complex
5 Push-ups
5 Presses
The intent today is to flow right from the warmup into the work portion. For the PreFatigue today, go through the complex with a set of DBs and go up in weight each subsequent round. Start with a light set and then make small-moderate weight jumps between rounds, think about 2kg jumps. Begin the complex with 5 pushups, do the pushups on the DBs, then pick the DBs up and then complete 5 bent-over rows, right into 5 cleans/curls, and finally 5 presses. Look to not have to put the DBs down at all throughout the round.
Work
10-20-30-40-30-20-10
Farmers Carry Meters with DBs or KBs
+
10 Total Single Side DB/KB Clean & Press between Rounds
The work portion for today’s session features a ladder/pyramid rep structure. The laddered movements are calories on an upper body dominant machine, SkiERG or RowERG, and meters in farmers carry. Before you move into the next round, you will do a set of 10 single side clean & presses with a DB or KB. The flow here will look like: 10 calories + 10-meter carry + 10 clean & presses. Then: 20 calories + 20-meter carry + 10 clean & presses. Then: 30 calories +30 meters of carry + 10 clean & presses. Then: 40 calories + 40 meters of carry + 10 clean & presses, and then back down in the same manner back to 10 calories and 10 meters. Once you’ve finished that second and final set of 10 calories and 10 meters of farmers carry, you will have completed the session for today and this week’s work of training!
