Rubicon Conjugate

Conditioning

Conditioning

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Crossover Symmetry Warm-up

Done
A. 5:00 Row or Ski B. Crossover Symmetry Warm-up — 1 set x 8-10 reps Lighter Band: - Reverse Flye - 90/90 - 90/90 + Press - Y Raise Heavier Band: - High Row - Pulldown - Chest Press C. KB Shoulder Warm-up: - 2 sets x :30 each Single-arm KB Overhead Hold - 10ea Bottoms-up KB Overhead Press, 10ea Single-arm KB Windmill - 10ea Kneeling Split Single-arm KB Press, 10ea Single-arm KB Z-press

02 · Warm-up

Turkish Get-up Progression

1-2 × 3-8
Done
Perform 1-2 sets x 3-8 reps: 1. Turkish Situp 2. Turkish Situp + Bridge 3. Turkish Situp to Kneeling position 4. Turkish Get-up (all the way up and down)

03 · Work

Turkish Get-up

3/2/2/2/1/1/1
Lift
  • Load Build
For Load
Turkish Get-up: 3/2/2/2/1/1/1. Do all 3/2 reps on one side, then switch.

04 · Conditioning

Death Ski + Sandbag Carry

5
Done
  • Rest 2:00
5 sets: :30 Death Ski (calories) 100' Sandbag Carry (50' down and back) - Go hard on ski erg - Increase in load on sandbag carry - Rest 2:00

05 · Accessory

Accessory Work

3 × 8/8

KB Windmill

Done
For quality.
3 × 20

KB Gorilla Rows

Done
  • Rest 1:00
10 each side.

06 · Accessory

Mobility

1:00ea

Half-kneeling Windmill + Rotation

Done
1:00ea

Flagpole Stretch

Done

01 · Warm-up

Crossover Symmetry Warm-up

Done
A. 5:00 Row or Ski B. Crossover Symmetry Warm-up — 1 set x 8-10 reps Lighter Band: - Reverse Flye - 90/90 - 90/90 + Press - Y Raise Heavier Band: - High Row - Pulldown - Chest Press C. KB Shoulder Warm-up: - 2 sets x :30 each Single-arm KB Overhead Hold - 10ea Bottoms-up KB Overhead Press, 10ea Single-arm KB Windmill - 10ea Kneeling Split Single-arm KB Press, 10ea Single-arm KB Z-press

02 · Warm-up

Turkish Get-up Progression

1-2 × 3-8
Done
Perform 1-2 sets x 3-8 reps: 1. Turkish Situp 2. Turkish Situp + Bridge 3. Turkish Situp to Kneeling position 4. Turkish Get-up (all the way up and down)

03 · Work

Turkish Get-up

3/2/2/2/1/1/1
Lift
  • Load Build
For Load
Turkish Get-up: 3/2/2/2/1/1/1. Do all 3/2 reps on one side, then switch.

04 · Conditioning

Death Ski + Sandbag Carry

5
Done
  • Rest 2:00
5 sets: :30 Death Ski (calories) 100' Sandbag Carry (50' down and back) - Go hard on ski erg - Increase in load on sandbag carry - Rest 2:00

05 · Accessory

Accessory Work

3 × 8/8

KB Windmill

Done
For quality.
3 × 20

KB Gorilla Rows

Done
  • Rest 1:00
10 each side.

06 · Accessory

Mobility

1:00ea

Half-kneeling Windmill + Rotation

Done
1:00ea

Flagpole Stretch

Done