Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
15 Banded Face Pulls
15 Banded Single Arm Triceps Pressdowns
Followed by…
Ten reps of:
Depth Drop to Box Jump to Depth Drop to Broad Jump
Rest as needed
A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80-90%
B.
Incline Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%
C.
Three-Four sets of:
10-12 Dumbbell Bench Press
10-12 Dumbbell Bent Over Rows
Rest as needed
D.
Against a three-minute running clock, complete as many rounds and reps as possible of:
4 Alternating Single Arm Devils Press (70/50lbs)
6 Single Arm Dumbbell Shoulder to Overhead (70/50lbs) (total)
8 Dumbbell Goblet Squats (70/50lbs)
10 Shuttle Run Lengths (25 feet = 1 rep)
Rest 60 seconds and repeat for a total of FIVE sets (picking up where you left off each time).
E.
Two sets of:
Max Effort Overhead Banded Triceps Extensions
Rest 60-90 seconds between sets
Athlete Notes:
Work, rest, repeat. Interval training like this pays off down the road but it sure does hurt in the moment. We’re looking to see how hard you can push without drastic falloff between rounds. The goal here is to be smooth and consistent on the dumbbell. Plan your breaks wisely on that dumbbell so that you’re not spending too much time staring at it. Breaking before the last devil’s press and before going into the shoulder to overhead is probably the best strategy if you can swing it. Then you’ll go unbroken on those straight into unbroken on the goblet squats, then use the first couple shuttle run lengths to shake out. Three minutes goes by quick so make sure you’re moving and not staring at that dumbbell too much.
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.
Echo Bike
Every 10 minutes, for 30 minutes (3 sets of):
100/80 Calorie Echo Bike
Ski Erg Option
For completion:
30 Second Ski Erg
Rest 30 seconds
60 Second Ski Erg
Rest 30 seconds
90 Second Ski Erg
Rest 30 seconds
2 Minute Ski Erg
Rest 30 seconds
2:30 Ski Erg
Rest 3 minutes, then…
Every minute, on the minute, until failure:
Station 1: Ski Erg Calories*
Station 2: Rest
*Start with somewhere between 20-22 for men and 15-18 for women. Add 1 calorie each round until you fail to achieve the calories within the minute.
**Goal on the first portion is consistency.
**Goal on the second portion is max effort.
Strongman
Four sets for times of:
100 Foot Plate Push (45/35lbs)
200 Foot Empty Sled Push
300 Foot Farmer Carry
400 Foot Sandbag Carry (shoulder is ok) (150/100lbs)
Rest 2-3 minutes between sets
Grip
Accumulate 4 minutes in a pull-up bar hold.
*Every break perform a 100 foot plate pinch carry (pinch two metal 10’s together in each hand).