Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single-Arm Deadlifts (each arm)
100-Foot Single Arm Overhead Carry (each arm)
5 Kettlebell Windmills (each arm)
100-Foot Sandbag Bearhug Carry (150/100 lbs)
A.
Ever 90 seconds, for 15 minutes (10 sets) of:
Front Squat
Sets 1-3 = 3 reps @ 60%
Sets 4-6 = 2 reps @ 70-75%
Sets 7-10 = 1 rep @75-85%
B.
Three sets of:
Clean Lift-Off + Power Clean + Clean + Jerk @ 60% of 1-RM Clean and Jerk
Rest 90 seconds
Four sets of:
Power Clean + Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds
Every 2 Minutes, for 10 Minutes (5 sets) of:
Clean + Jerk @ 80%
C.
Every minute, on the minute, for 24 minutes (8 sets) of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 4 Burpee Box Jump Overs + 10 Pull Ups
Station 3: 30 Double Unders + 6 Thrusters (135/95lbs)
Athlete Notes:
Another EMOM is headed your way this week. We’re getting a little more aggressive with some of the movements so it’s going to be very important that you’re pushing the pace to where you can finish all your calories or reps by around 40 seconds for the first few rounds. By round 6 and 7 you should be finishing them closer to 50 seconds, and then round 8 we’ve got light at the end of the tunnel because you’re almost done so kick it up a notch. The key is going to be starting right when the minute ticks over and picking up the secondary movement in stations 2 and 3 right after finishing the primary movement. No time to waste so make sure your equipment is close and your transitions are fast! We’re mental toughness and engine building today.
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
Every 20 minutes, for 40 minutes (2 sets) of:
3200 Meters @ 85% Effort of 5k Run
Walk the remainder of the interval
Bike Erg/Row Option
Every 20 minutes, for 40 minutes (2 sets) of:
3500 Meter Row or 7000 Meter Bike Erg @ 90% of 5k/10k PR
Walk the remainder of the interval
Strongman Carries
Three sets of:
100 Foot Plate Pinch Carry
Rest as needed
Followed by…
One set of:
MAX Distance HEAVY Sandbag Carry (150-200/100-150lbs)
*Take note of your distance and the weight used
That EMOM was fucked. ????