Primary Training Session
Movement Primer
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (moderate to heavy)
10 Supine Ring Rows
15 Medball Bearhug Squats
20 Jumping Air Squats
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
B.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:
Three rounds for time of:
100 Double Unders
50 Air Squats
25 Burpees
50-Foot Handstand Walk
C.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – Wall Sit x 45 seconds
Minute 2 – Jumping Lunges x 25 reps
Minute 3 – L-Sit x 30-40 seconds
Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011
Minute 5 – Supine Ring Rows x 10 reps @ 21X0
D.
Complete as many rounds as possible in 15 minutes for quality and muscle activation of:
5 Strict Pull-Ups
10 Barbell Biceps Curls
15 Goblet Squats (24/16kg)
Athlete Notes:
PR PARTY!!! All this lifting has brought us to this moment. Get ready to lift big today! We want 100% focus and effort on those two primary lifts. That said, if you don’t PR, don’t worry it’s not the end of the world. Sometimes there are other factors at play that will affect your ability to lift heavy on a day that we choose for you (make sense?). If your sleep, recovery, nutrition, hydration, etc. etc. are off, then maybe today isn’t the day. That DOES NOT mean that you didn’t get stronger this cycle! It just means you didn’t have it in you today! Lift big and give us your best effort and be proud of all the hard work you’ve put in towards strength this cycle!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
BikeErg Option
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Running Endurance Option
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace
We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.
Rowing Endurance Option
For time:
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m