Primary Training Session
A.
Three rounds, individually OR synchronized with a partner, of:
Run 200 meters
2 Wall Walks
4 Strict Handstand Push-Ups
6 Strict Pull-Ups
8 Toes to Bar
10 Burpees Over and Empty Barbell
B.
Three sets of:
Strict Press x 5 reps @80%
Rest as needed
Two sets of:
Strict Press x 7 reps @70%
Rest as needed
C.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels
@ 75%+ of 1-RM Deadlift
Rest as needed
D.
For time:
15 Ring Muscle-Ups
30/22 Calorie Ski-Erg or Row
15 Ring Muscle-Ups
At the 8 minutes mark. . .
For time:
15 Bar Muscle-Ups
30/22 Calorie Ski-Erg or Row
15 Bar Muscle-Ups
At the 16 minutes mark. . .
For time:
150 Double Unders
30/22 Calorie Ski-Erg or Row
150 Double Unders
E.
Four rounds of:
25 Reverse Hypers @ 50% of 1-RM Back Squat
100-Foot Sandbag Carry (150-200/100-150lb.)
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Today we’ve got a lot of pulling headed your way. Yesterday was all the pressing, today we’re going to take those tired shoulders and see how well you can pull with them. For all of the sets of muscle ups, we want them done in no more than 3-4 sets (2-3 when you’re fresh). Give yourself a 7 minute time cap on the first 2 sections so that you have at least a minute to transition into the next workout. For most of you we will cap the muscle ups at that 3-4 sets, but for those of you who are confident in your muscle up abilities, challenge yourselves to hang on to the rings and bar to finish them in 2-3 sets. The ski erg/row is just a wrench thrown into the 30 muscle ups. If you go too hard here your lats will be completely blown out, but if you go too slow you’ll lose way too much time. Try to use as much of your bodyweight and legs as you can (depending the aparatus) so as to save your arms as much as possible. Hit the first chunk of calories at a strong pace and then try to cruise for the last 3-5 so as to freshen your arms up as much as possible. This goes for all 3 portions. When you’re on the double unders, your goal should be to go unbroken and only rest IF you trip. Have some fun and get a nice little pump before tomorrow’s rest day!
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.
Strength Accessory Option
A.
Three sets of:
Close Grip Bench Press x 10-12 reps
Rest as needed
Close grip means that we want your hands close but your forearms should stay verticle the entire time. We performed this 4 weeks ago. Try to perform more strict or slightly heavier than last time
B.
Fours sets of:
Single Arm Overhead Tricep Extension x 15-20 reps Each Side
No Rest between alternating arms
Bike Endurance Option
Every 3 minutes, for 30 minutes (10 sets of):
30/22 Calories
Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes
Rowing Endurance Option
Four or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week. Accordingly, row these 5-10% faster than the pace you held for your 2k PR.