Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
20 Banded Good Mornings
Followed by…
Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.
A.
Squat Clean Ladder
Every 8 minutes, for 24 minutes (3 sets of):
5 Squat Cleans
4 Squat Cleans
3 Squat Cleans
2 Squat Cleans
1 Squat Cleans
Set 1 – 3 MINUTE CAP: 185/135, 205/145, 225/155, 245/165, 255/175
Set 2 – 4 MINUTE CAP: 225/155, 245/165, 255/175, 265/180, 275/185
Set 3 – 5 MINUTE CAP: 245/175, 265/180, 275/185, 285/190, 295/195
Modification Suggestions:
Set 1 – 3 MINUTE CAP: 55%, 60%, 65%, 70%, 75%
Set 2 – 4 MINUTE CAP: 65%, 70%, 75%, 80%, 85%
Set 3 – 5 MINUTE CAP: 70%, 75%, 80%, 85%, 90%
B.
Nine sets of:
2 Back Squats @ 75-80%
Rest 60-90 seconds between sets
C.
Every 5 minutes, for 30 minutes (6 sets of):
400 Meter Run OR 500/450 Meter Row
+
30/24 Calorie Echo/Assault Bike OR 1000/900 Meter Concept 2 Bike Erg
D.
Three sets of:
50 Reverse Hypers @ 30+% of 1RM Back Squat
Rest 2 minutes between sets
OR
Three sets of:
3 Minute Belt Squat or Banded March
Rest 60 seconds between sets
Athlete Training Notes
Today’s primary workout is going to be the squat clean ladder sets. Your goal is to get through these as quickly as possible so please use the recommended percentages if the prescribed weight are too heavy. The first set you might be able to hit some touch and go reps. Set 2 maybe the same – probably smarter to go singles here though – but by set 3 you’ll definitely be at singles and it’s all about staying over the barbell. When it hits the ground put your hands back on and rip it again! After the squats we’ll finish the day off with a pure cardio piece where you should aim for about 4 minutes of work and 60 seconds of rest each set.
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 rounds of:
50 Banded Hamstring Curls
60 Second Chinese Plank
Grip
Three rounds for time of:
30 Second Rope Hang Hold
100 Foot Dumbbell Hex Carry (20/15lbs)
Swim
Every 3 minutes, for 30 minutes (10 sets of):
50 Meter Sprint Freestyle
*50 Meter Breast-Stroke Back*
Monostructural Machine
Bike, Ski, or Row for 30 Minutes @ Endurance Pace + 5-15%
*This should be a pace that is sustainable but uncomfortable for the 30 minutes.
Example:
Endurance pace (something you can hold for 60 minutes) is 200 watts. Your pace for the 30 minutes today is going to be 210-230 watts.
Running
Accumulate 5-7 kilometers of running preferably on a “cross country” type surface (grass, trail, beach, etc.)