Primary Training Session
Get Moving || Warm-Up
One set of:
60 seconds of Banded Monster Walk
20 GHD Hip Extensions or Light Reverse Hyper
followed by…
Two sets of:
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
20 Banded Lat Pull Downs
followed by…
Three sets of:
15-20 Air Squats
10 Single-Leg Hip Bridges (each leg)
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 8 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 4 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed
B.
Every minute, on the minute, for 5 minutes:
5 Hang Power Clean and Jerks @ 40-50% of 1-RM Clean and Jerk
followed by…
Every minute, on the minute, for 5 minutes:
3 Hang Power Clean and Jerks @ 50-60% of 1-RM Clean and Jerk
Today we are working on efficiency. The focus is moving as smoothly as possible.
C.
Seven sets of:
50 Double Unders
200 Foot Shuttle Run (25′ increments)
10 Double Dumbbell Snatches
Rest 1:1 or Alternate with a partner
D.
Three sets of:
Double Overhand (no hookgrip or straps) Deadlift x 10 reps @ 50% of 1-RM
Rest as needed” “Four rounds of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
30 Flutter Kicks (total)
Athlete Notes:
We started the week out with speed, and we’re finishing it with some speed. The goal here is sub 2 minute rounds. The 50 double unders should take around 30 seconds, followed by a 200 foot shuttle run which is going to be 60 seconds or less, then grip and rip those dumbbells to be done in less than 2 minutes. Send it hard and finish the weekend strong.
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
Three sets of:
8 Minute Run @ Fast Pace
8 Minute Jog @ Comfortable Pace
2 Minute Walk
Zone 2
Two sets of:
7 Minute Bike
7 Minute Row
7 Minute Jog
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
Here is what you will note at the end of the workout:
Average Pace held on each machine
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Every minute, on the minute, for 3 minutes:
50 Foot Barbell Front Rack Walking Lunge (you choose the load)
Rest 2 minutes after the 3 minutes of work and repeat for THREE total sets