Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Shuttle Runs (25 feet down and back = 1)
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Goblet Squats
20 Russian Kettlebell Swings
A.
Take 15-20 minutes to build to a heavy/quality of the following complex:
Snatch + Hang Snatch + Snatch + Overhead Squat
B.
Take 15 minutes to build to today’s 1 rep max front squat.
*If competing at semi’s next week, we’d advise stopping around 90% and making sure all sets/reps feel good.
C.
For time:
50 Pull-Ups
60 Wall Balls (20/14 to 10/9′)
35 Chest to Bar Pull-Ups
50 Wall Balls
20 Bar Muscle Ups
40 Wall Balls
D.
1-Mile Sled Drag at Approximately 30-40% of Lean Body Weight
Athlete Notes:
It’s full send Friday so we’re going to test your ability to knock out some big sets of gymnastics here. We had some of our in house athletes test this workout and they went unbroken on the 50 pull-ups, then unbroken on the 60 wall balls, then unbroken on the 35 chest to bar pull-ups, then had to break the 50 wall balls and then hit a wall on the 20 bar muscle ups. Go into this workout with a plan and err on the side of aggression to test your endurance and ability to string together bigger sets of movements. At the end of the day, this is training and this is where we learn our limitations.
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.
Mixed Modal
Every minute, on the minute, until failure:
Station 1 – 12/9 Calorie Echo/Assault Bike
Station 2 – 12/9 Calorie Ski Erg
Station 3 – 12/9 Calorie Row
Station 4 – 12 Burpees
Station 5 – Rest
*Every minute, add 1 calorie until you fail any of the movements.
Additional Work
Three sets of:
8-10 Standing Alternating Lateral Medball Floor Slams Each Side
Followed by…
Three sets of:
3 Single Leg Medball Bounds + Vertical Toss
Rest 30 seconds between legs and 2 minutes between sets
*Perform three consecutive single leg medball bounds. Land the third bound on both feet and immediately toss the ball into the air for maximum height.
Additional Work
Every minute, on the minute, for 20 minutes:
Station 1 – 45 Second HEAVY Sandbag Bearhug Hold
Station 2 – *Gymnastics Movement*
Options:
50 Foot Handstand Walk
10-15 Strict Handstand Push-Ups
10-15 Toes to Bar
4-6 Ring Muscle Ups
Additional Work
Three sets of:
8-10 Single-Leg TEMPO Goblet Hold Bulgarian Split Squats Each Leg @ 3131
Rest 30 seconds between legs, then…
60 Seconds of Lateral Monster Walk
Rest 1-2 minutes between sets
*Video demonstrates the set-up. For loading, please follow directions and ability.