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.
B. Back squat up to 305 single
5×5 with 255
135 sumo good mornings
C. 10 pull-ups/ 10 row / double kb swings 44#
14/12/14/26
A. Hang Power Snatch (off 170#): 105x3x2, 110x3x2, 115x3x2, 120x3x2
B. Banded Wide Foot Box Squats to Parallel (off 305#): 155#x3x6 (used 30-40% band tension-heavy green + light red; 18” box)
C. 4 of 4 sets done. 7 Sumo Stance BB Good Mornings with Safety Bar @ 95#, 50’ HEAVY Walking Lunge with 53# KBs
D. 4 of 4 sets done. “2223 Ouchies.” AMRAP in 2 mins: 4 Bar MUs, 7 Cal Row, ME D-Ball Shoulder Squats @ 100# (6/8/7/15 = 36), Rest 1 min. *3mins on last set.
E. 3:22. For time: 100 Banded Hip Bridges (Medium Red Band—UB)