Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Sandbag Bearhug Carry
20 Banded Face Pulls
100-Foot Overhead Kettlebell Carry
Followed by…
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
10 Goblet Hold Tempo Alternating Cossack Squats @ 1111
A.
Build to 80-90% of your 1-RM Power Jerk
(If you feel fantastic and confident that you can PR then feel free to work heavier today, but that is not the focus)
followed by…
Three sets of:
Strict Press x 8 reps
Rest as needed
B.
Every minute, on the minute, for 30 minutes:
Station 1: 18-20/12-15 Calorie Row
Station 2: 2 Sandbag Cleans (150/100lbs) + 5 Burpees + 2 Sandbag Cleans
Station 3: 20-30 Weighted/Drag Rope Double Unders + 8-10 Toes to Bar
C.
Three sets of:
Incline Dumbbell Bench Press x 12 reps
Rest as needed
Supinated Grip Strict Pull Ups x 10-12 reps
Rest as needed
Use a band to assist if needed in order to control throughout the entire pull up
D.
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed
Athlete Notes:
Uh oh, is it the return of the EMOM?? With the off-season coming up you’ll be seeing a LOT of these so why not kick it off with a 30-minute burner? If you’ve never been with us for a full off-season cycle, the name of the game when it comes to on-the-minute work is to stay ahead of the clock. Please modify any reps and weights to allow yourself to finish the first few rounds at about 40 seconds each minute. The volume catches up quickly so it’ll start to drag later into the minute. We want you to have enough time to take a couple of big gasps of air and then transition to the next minute.
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.
Assault Bike Option
Ten sets of:
60 seconds at 75+/65+ RPM
Rest 30 seconds
After the 10th set, rest 2 minutes, then repeat another 10 sets.
Mixed Modal Option
For time:
Complete as many rounds and reps possible in 5 minutes of:
500 Meter Row
50-Foot Handstand Walk
15/10 Calorie Assault Bike
100-Foot Dumbbell Farmers Carry (80-100/65-75lb.)
Rest 60 seconds and continue from where you left off until you either complete 6 rounds or the clock reaches 30:00
Check your results from May 2nd to compare your results