Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Forward Bear Crawl
50 Foot Reverse Bear Crawl
100 Foot Single Arm Overhead Carry (each arm)
20 Goblet Hold Lateral Lunges
Followed by…
Three rounds of:
4 Dumbbell Single Arm Overhead Squats (each arm) (35-50/20-35lbs)
4 Box Jump (step downs)
A.
Every 75 seconds, for 12:30 (10 sets of):
2 Power Snatches @ 75%
B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 75% + Band Tension
*Use the same band tension as three weeks ago.
C.
For time:
210 Double Unders
14 Bar Muscle Ups
70 Alternating Single Leg Pistol Squats
150 Double Unders
10 Bar Muscle Ups
50 Alternating Single Leg Pistol Squats
Time cap: 18:00
D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets
Followed by…
One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.
Athlete Training Notes:
This workout is a mixup of an old team quarterfinal workout that involved GHD’s, Rope Climbs, and Pistols. With the dubs you should aim to be nice and relaxed. If you trip that’s fine just shake the arms then keep going. After that you’ve got a chunk of bar muscle ups that should be manageable to hit unbroken. For higher level athletes 14 should be underneath the threshold for a max effort set, but most folks will be looking to hit them in 2-3 sets. Then we’re on to the 70 alternating pistol squats. Volume like this will likely show up at some point in the season. We’ve seen it in quarters and we’ve seen it in semi’s last year with the addition of a ruck (the volume wasn’t as high but the ruck made up for that). Aim to just piece through these at a sustainable pace. If you blow the first 20 out of the water then struggle through the final 50 having to take a lot of breaks, then you didn’t do yourself any favors. Try to keep the same pace going for the full 70 reps. After that we’re back to the double unders and your lower half will probably be on fire. This will take some grit to keep hopping through these but try to stay smooth and keep the rope moving. Don’t plan to break but if you trip just shake it off and keep moving. We’re back at the bar muscle ups next where you should look to go unbroken. Your heart rate will be up, your legs will be tired, but your grip shouldn’t be too bad so just hang on and try to get to the 10 reps in 1 set, but no more than 2. Once those are done you’ve got light at the end of the tunnel so it’s time to send it to the finish line on the final 50 pistols. One thing to keep in mind on this workout is your rep quality. Make sure that you’re getting full depth on the pistols as well as full extension before switching legs. A lot of people get hammered in video review for those two things.
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
Twelve rounds of:
1:45 Row/Bike/Ski @ Endurance Pace
15 Second Row/Bike/Ski @ Flux Pace
Endurance Pace = Something you can hold for 60+ minutes.
Today’s Flux Pace = Endurance Pace + 40%
Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Bike or Row @ Zone 2 Pace
48 GHD Sit-Ups
35-49: 42 GHD Sit-Ups
50-54: 36 GHD Sit-Ups
55+: 30 GHD Sit-Ups
*This is meant to be a standalone session. It takes around 50-60 minutes to complete.
Gymnastics Accessory
Five sets of:
8-12 Deficit Strict Handstand Push-Ups (4/2.5″)
Rest as little as possible to get at least 8 reps.
35-49:
Five sets of:
6-8 Deficit Strict Handstand Push-Ups (4/2.5″)
Rest as little as possible to get at least 6 reps.
50-54:
Five sets of:
6-8 Strict Handstand Push-Ups
Rest as little as possible to get at least 6 reps.
55-59:
Five sets of:
6-8 Strict Handstand Push-Ups with 3″ riser
Rest as little as possible to get at least 6 reps.
60+:
Five sets of:
6-8 Strict Handstand Push-Ups with 5″ riser
Rest as little as possible to get at least 6 reps.
Running Progressions
Run 5000 Meters @ 5-10 Seconds Faster/Mile than when you ran at your zone 2 pace.
*Perform at the same location as before.
Sleds and Carries
Five sets for max loading of:
50 Foot Sled Push
Rest 30-60 seconds
50 Foot Reverse Sled Drag
Rest 60-90 seconds