Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
20 Alternating Cossack Squats
10 PVC Pipe Pass Throughs
Followed by…
For completion:
3 Wall Walks
9 Burpee Pull-Ups
21 Toes to Rings
9 Burpee Pull-Ups
3 Wall Walks
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%
*Build based on quality and feel to today’s heavy.
**Compare results to 1/8.
B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets
Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%
*Do not bounce the weights, touch and go is allowed but no bouncing.
C.
Complete as many rounds and reps as possible in 11 minutes of:
7 Hang Power Cleans (135/95lbs)
9 Deadlifts (135/95lbs)
11 Box Jump Overs (24/20″)(with step down)
D.
Every minute, on the minute, for 10 minutes:
Station 1: 60 Second Row, Bike, or Jog @ Zone 2 Pace
Station 2: 25 V-Ups
Athlete Training Notes:
AMRAP’s are always very prevalent during this phase of the season so we want you guys learning how to pace yourself through different time domains. Today’s workout we’ll be looking for smooth on the hang power cleans and deadlifts, and then consistency on the box jump overs. Take a small break from movement to movement and drop the bar after the hang cleans/before the deadlifts to give your grip a little shakeout. Staying consistent on the box jumps might sound silly but as you get more and more tired and the volume creeps up we always see people start pausing on the ground before jumping back up. It’s better to keep a consistent pace here than to go blazing hot at the start and die off later on. These reps should all be at manageable numbers and the stimulus switch from movement to movement should be just enough to keep you going without having to break it up. Aim for your rounds to take around 75-90 seconds. Set a goal to start the workout, lay out some paces and checkpoints just like this was an open workout and then debrief with yourself if you exceeded those or if you fell off at any point.
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
Echo Bike Option:
Sixteen sets of:
Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 16th set, Rest 2 minutes, then…
Four sets of:
Echo Bike
30 Seconds @ 110-115% of 20 Minute Test
Rest 30 seconds
*Pick this OR the sprint workout, not both!
Sled Session
Complete a 1 Mile Sled Drag @ 30-40% of Bodyweight
Strength Accessory
Three sets of:
15 Wide Stance Good Mornings
Rest 30 seconds
10 Weighted Right Leg Box Step Ups (24/20″)
10 Weighted Left Leg Box Step Ups
Rest 60-90 seconds between sets
Followed by…
Three to Four sets of:
20 HEAVY Reverse Hypers
Rest 1-2 minutes between sets
Additional Cardio Option 2
For time:
15-10-5 reps of:
Calorie Echo/Assault Bike
Front Squats (135/95 lbs)
40-54: 105/75 lbs
55+: 85/55 lbs
*Pick this OR the Echo Bike monostructural work, not both!
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