Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Good Mornings
15 Pronated Grip Band Pull Aparts
15 Ring Rows
Followed by…
Ten reps of:
Burpee Broad Jump for Max Distance
*Goal is minimal time on the floor during the burpee, work on exploding up.
A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Power Jerk x 1 @ 80%
B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean
C.
Four sets of:
8-10 Dumbbell Neutral Grip Bench Press
Rest as needed
D.
For time:
21/17 Calorie Echo/Assault Bike
15 Devil’s Press (50/35lbs)
15/12 Calorie Echo/Assault Bike
12 Devil’s Press (50/35lbs)
9/7 Calorie Echo/Assault Bike
9 Devil’s Press (50/35lbs)
E.
Three sets of:
10-12 Stationary Dips (add weight)
Rest 30 seconds
50 Banded Triceps Pressdowns
Rest 60 seconds
Athlete Training Notes:
Time to rev the engine a little bit. We want full effort sprint here. It’s just one time through for time and the odds of failing a movement are minimal so push the pace on the bike and then we want to see your fastest devil’s presses. Descending reps should mean that you maintain or increase effort as you go knowing that you’re hitting less and less reps as fatigue sets in. The biggest gut check is going to be that middle round. Don’t let your mind drift. Stay present and focused and up the pace a bit. Lean into that hurt and you’ll be done before you know it.
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
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Machine Mixed Modal
Every minute, on the minute, for 20 Minutes:
Station 1: 18-20/13-15 Calorie Row (40+: 15-18/10-13 calories)
Station 2: 15 Lateral Burpees Over the Rower (40+: 10 reps)
Pipes
Four sets of:
20 Weighted Side Bends (each side)
Followed by…
Two sets of:
50 Banded Hammer Curls
50 Banded Triceps Pressdowns