Primary Training Session
Get Moving || Warm-Up
Spend 10-15 minutes working on any overhead and hip mobility that you would like to prioritize.
Then…
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes
Followed by…
Ten reps of:
1 Vertical Med Ball Toss for MAX Height
Rest 30-45 seconds between reps
Followed by…
Three rounds of:
3 Wall Walks
5 Burpee Pull-Ups
15 V-Ups
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
*Build based on quality and feel to today’s heavy.
B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets
Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77+%
*Do not bounce the weights, touch and go is allowed but no bouncing.
C.
Against a 2 minute clock, complete as many reps as possible of:
15 Dumbbell Power Cleans (50/35lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs)(25 foot increments)
Max Bar Muscle Ups in the remaining time
Rest 2 minutes between sets and repeat for a total of FOUR sets.
D.
Every minute, on the minute, for 8 minutes:
12-15 Toes to Bar
General Training Notes:
Today’s workout is a high volume unbroken set style workout. Your goal should be to finish the dumbbell power cleans and front rack lunges in around 60 to 75 seconds, take a quick breath then get going on the bar muscle ups. Ideally you’ll have about 60 seconds or so to chip away at those. We’re purposefully looking for big sets here so don’t game the workout and start small. Get up on the bar and hit a big set on your first go, then chip away with whatever remaining time you have. Most of you would actually benefit from breaking these power cleans into 10/5 or something like that. If you hit a smaller set it decreases time under tension and will allow you to hopefully save the grip to hit a bigger set on the bar muscle ups. Remember, a quick break on the dumbbells is more than likely faster than taking extra breaks on the bar muscle ups.
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.
Additional Cardio Option 1
Six sets of:
2 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2 minutes of:
6 Bar Facing Burpees
3 Power Cleans (135/95 lbs)
35-54: 135/95 lbs
55+: 95/65 lbs
*No rest between 2 minute intervals. This workout takes 24 minutes total.
**Start back at the top on the AMRAP each round.
Sled Session
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Wall Sit
Station 2: 100 Foot HEAVY Sled Push
Station 3: 60 Second Sandbag Bearhug Hold
Station 4: 50 Foot HEAVY Reverse Sled Drag
Strength Accessory
Three sets of:
50 Banded Hamstring Curls
Rest 30 seconds
10 Bulgarian Split Squats (each leg)
Rest 60 seconds between sets
Followed by…
Three to Four sets of:
20 HEAVY Reverse Hypers
Rest 1-2 minutes between sets
Additional Cardio Option 2
Every minute, on the minute, for 10 minutes:
Station 1: 5-7 Wall Walks
Station 2: 15-18V-Ups
35-54: 3-5 Wall Walks; 10-15 V-Ups
55+: 1-3 Wall Walks; 10-15 V-Ups