Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Hawaiian Squat (each side)
–Medball Thoracic Opener
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
10 Single Leg Hip Bridges (each leg)
50 Foot Bodyweight Walking Lunge
50 Foot Single Arm Overhead Carry (each arm)
Followed by…
Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Broad Jumps
Rest as needed
*Empty barbell
A.
For max reps:
60 Seconds of Cleans @ 275/195lbs
Rest 2 minutes
60 Seconds of Cleans @ 295/215lbs
Rest 2 minutes
60 Seconds of Cleans @ 315/235lbs
*Power or Squat
Modifications:
Bar 1: 70% of 1RM Clean
Bar 2: 80% of 1RM Clean
Bar 3: 85% of 1RM Clean
B.
Eight sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets
C.
Eight sets of:
25 Foot Handstand Walk OR 3 Wall Walks
10/7 Calorie Echo/Assault Bike
25 Foot Handstand Walk OR 3 Wall Walks
Rest 1:1 or alternate full sets with a partner
OR
Alternative machine based option:
Eight sets of:
10/7 Calorie Ski Erg
10/7 Calorie Echo/Assault Bike
10/7 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner
D.
Five rounds of:
25 V-Ups
50 Foot Suitcase Carry (each arm)
Athlete Training Notes
We’ve got a couple separate scores coming up in today’s training session. Up first for our lifting we’ve got last year’s team semi-finals cleans event. Make sure you’re hitting the percentages if the prescribed numbers are not within your wheelhouse. The goal should be a rep every 6-8 seconds on the first bar, a rep every 10-12 seconds on the second bar, then 3-4 total reps on the last bar. After some back squat doubles we’ve got our finisher for the day which is a great partner opportunity if you’ve got a buddy to hit it with you. We’re emptying the tank and hitting full sprints on every set then seeing if/when the wheels fall off. Don’t hold back anywhere, starting from set one we want to see you hammering your sets as fast as you can. Can anyone hold sets to 75 seconds or less? If your shoulders are blown up and you just want a grinder of a workout there’s a machine based alternative option which is going to be arguably much more disgusting. But someitmes that’s what you need to send you into a rest day feeling some type of way. Hammer those starting from set one and see if there’s any dropoff.
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.
Strength Accessory
Three sets of:
20 Weighted GHD Hip Extensions
Rest 30 seconds
50 Banded Hamstring Curls
Grip
For completion:
20-25 Toes to Bar (one unbroken set)
Immediately followed by…
Max Bar Hang
Rest 60 seconds
15-20 Toes to Bar (one unbroken set)
Immediately followed by…
Max Bar Hang
Rest 60 seconds
15-20 Toes to Bar (one unbroken set)
Max Bar Hang
55+:
For completion:
15-18 Toes to Bar (one unbroken set)
Immediately followed by…
Max Bar Hang
Rest 60 seconds
12-15 Toes to Bar (one unbroken set)
Immediately followed by…
Max Bar Hang
Rest 60 seconds
8-10 Toes to Bar (one unbroken set)
Max Bar Hang
Swim
Five sets for time of:
100 Meter Freestyle
25 Air Squats
15 Push-Ups
100 Meter Freestyle
Rest 1:1 between sets
Monostructural Machine
For max meters AND consistency:
3 Minute Ski, Bike or Row
Rest 2 minutes
3 Minute Ski, Bike or Row
Rest 2 minutes
3 Minute Ski, Bike or Row
Rest 4 minutes
3 Minute Ski, Bike or Row
Rest 2 minutes
3 Minute Ski, Bike or Row
Rest 2 minutes
3 Minute Ski, Bike or Row
Rest 4 minutes
90 Second Ski, Bike or Row
Rest 90 seconds
90 Second Ski, Bike or Row
Rest 90 seconds
90 Second Ski, Bike or Row
Rest 90 seconds
*Pace during the 90 seconds should be slightly faster than the 3 minutes.
Running
Every 5 minutes, for 15 minutes (3 sets of):
800 Meter Run
*Increase intensity to faster than your mile pace by the 3rd set.
Rest until the clock reaches 19:00, then…
Every 5 minutes, for 15 minutes (3 sets of):
800 Meter Run
*Try to maintain your top speed from the first three 800’s.
Rest until the clock reaches 38:00, then…
Every 3 minutes, for 9 minutes (3 sets of):
400 Meter Run