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!
A) 205 for all and green band
B) 2:02/2:07/2:10/2:05/2:10/1:58/2:07/2:01Rx
C) done
D) done
Thanks for everything!
Warmup done
A. 143×5/150×5/162Kg x 10; used black band and double overhand hook grip.
B. Scaled weights to 52Kg; still coming back from bicep tendon injury. All else Rx and row.
1:48/1:46/1:49/1:51/1:49/1:46/1:44/1:42
C. Done with 70Kg BB and 10Kg plate
D. Done
Warm up ✅
A. 325 bar weight + purple and black band
B. UB Rx w/row
1:13/1:10/1:09/1:13/1:13/1:18/1:17/1:15
C. Done
D. Done
Warm up: done
A. 305 lbs x 10 sets
Then 325 lbs x 10 sets
B. 2:30/2:00/2:27/2:03/2:25/2:17/2:13/2:01
With ski
C. Done
D, done
Nice work finishing strong!
Warm up done
A)
5 rounds
10/10 single db overhead walking lunges
20 db swing
Nice and easy warm up plus tempo
B)
15 bp
50 foot hsw (2x25ub)
10 alt db sn 50lbs
Total time was 21:01, so around 1:45-1:50 per round or so. Got spicy.
C-D) modified, but done
A. 180. No belt today! Worked on speed… mind set is an incredible thing!
B. Total time minus all rests, 20:17. Used 65lb bar and rowed. Rounds were around 3-ish minutes.
C. Done. Subbed barbell good mornings for the GHD.
Good work Amy!
A. 315 + green band – double overhand hook every 15 seconds just for time sake
B. RX with ski
1:10/1:16/1:21/1:21/1:29/1:27/1:28/1:22 (10:54 total working time)
C. Done 135 for rdl lats we’re on fire last set
D. Done
Strong!