Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
30 Banded Good Mornings
20 Banded Face Pulls
30 Air Squats
A.
Every 45 seconds, for 15 minutes (20 sets) of:
1 Banded Deadlift @ 60-65% + 40-50% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
B.
Eight sets for times of:
15/10 Calorie Ski Erg OR Row
10 Strict Handstand Push-Ups
5 Hang Power Snatches (135/95 lbs)
Rest 45 seconds between sets
C.
Three sets of:
8-10 Toe Elevated Tempo Romanian Deadlifts @ 3131
Rest 60 seconds
10-12 Weighted GHD Hip Extensions
Rest 60 seconds
D.
Three rounds of:
100 Foot Plate Pinch Carry
60 Second Chinese Plank
Athlete Notes:
Grip and rip today. These are going to test how quickly you can sprint, catch your breath, and repeat the effort. Volume will catch up at some point so you might as well go as fast as you can to get as far as you can before it does. Sprint the ski, unbroken on the handstand push-ups, and then work on cycling the moderately light hang snatches!
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.
Running Option
Complete a 30-45 minute jog at a steady pace. This should only be around 70-80% effort