Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
5 Right Arm Windmills
100 Foot Single Arm Overhead Carry
5 Left Arm Windmills
100 Foot Single Arm Overhead Carry
15 Goblet Squats
Followed by…
Three sets of:
3 Lateral Med Ball Tosses Against Wall for MAX Power Each Side
*Completely reset between reps
Rest 2 minutes
A.
Every 75 seconds, for 10 minutes (8 sets of):
Hang Power Snatch x 3 reps @ 60-70%
*Focus is on speed and quality.
**Do not touch and go or bounce the bar, reset in the hang position on each rep.
B.
Six sets of:
Banded Wide Foot Box Squat to a Parallel Box x 3 reps
Rest 45 seconds between sets
**Special Notes**
-Load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 30-40%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.” “Four sets of:
6-8 Sumo Stance Barbell Good Mornings
50 Foot HEAVY Walking Lunge
*If you have access to a safety bar for the good mornings, use that.
C.
“2223 Ouchies”
Against a 2 minute clock, perform as many reps as possible of:
2 Rope Climbs
10/7 Calorie SkiErg
Max Sandbag Over Shoulder (150/100lbs) in the remaining time
Rest 60 seconds and repeat for FOUR sets or 40 Sandbag Over Shoulder, whichever comes first.
*On the 4th set, the working time is increased to 3 minutes.
*If you do not have a rope, ski erg or sandbag, perform the following…
8-10 Bar Muscle Ups
10/7 Calorie Row
Max Double Russian Kettlebell Swings (53/35lbs)
D.
For time:
100 Banded Hip Bridges
*Every break, perform 20 jumping lunges.
General Training Notes:
A classic 2223 interval workout is coming up today. This workout has some skill, some engine, and some strength all combined. You have to work hard on the first two implements just to earn the right to work longer on the third movement. Best strategy for this is smooth and efficient on the rope climbs, don’t win the workout on the ski, then go ham on the sandbag. See suggestions for modifications.
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.
Zone 2 BikeErg
50 Minute C2 Bike @ Zone 2 Pace
*Every 5 minutes, starting at the 5:00 mark, perform the following…
1-2 Legless Rope Climbs OR 8-10 Ring Muscle Ups
50 Drag Rope Double Unders
Row Endurance
For completion:
400 Meter Row @ 5k Pace
200 Meter Row @ 2k Pace
300 Meter Row @ 10k Pace
100 Meter Row @ Sprint Pace
Rest 2 minutes, then…
Five rounds of:
400 Meter Row @ 10k Pace
200 Meter Row @ 1-2k Pace
Gymnastics Conditioning
Two rounds of:
60/48 Calorie Echo/Assault Bike @ Zone 2 Pace
12-15 Unbroken Ring Muscle Ups