Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces…
–PVC Front Rack Stretch
–Couch Stretch
–Hip Internal Rotation Drill
Followed by…
Three sets of:
30 Second Wall Sit
20 Bodyweight Alternating Reverse Lunges
100 Foot Double Kettlebell or Dumbbell Overhead Carry
30 Second Wall Sit
Easy Bike, Row or Jog for 60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch from Mid Thigh
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
B.
Every other Tuesday on this cycle will offer EITHER back squats or deadlifts. If you are severly lacking in one capacity or the other, please prioritize that movement more often than the other. Example… You are a very squat dominant athlete but struggle with your pull. You should perform the deadlift progression today knowing that you’ll be back squatting on Saturday. If you are in your off-season and would like to prioritize strength, feel free to perform both movements and skip the metcon.
Deadlift
Five sets of 5 reps @ 70-75%
*No touch and go.
Rest 2 minutes between sets
OR
Back Squat
Five sets of 5 reps @ 70-75%
Rest 2 minutes between sets
C.
“2024 Semi-Finals Individual Event 2”
Five rounds for time of:
100 Double Unders
20 Toes to Bar
10 Front Squats (225/155lbs)
D.
Two sets of:
50-60 Reverse Hypers @ 25-30% of 1RM Back Squat
Rest 1-2 minutes between sets
*If no Reverse Hyper, then perform 50 Banded Hip Bridges instead.
General Training Notes
A little nasty to follow up Murph with a semi-finals workout, but we’ve seen Murph performed at the games so might as well make sure we’re keeping up with our intentions behind this training block. Take a look back to the last couple weeks of semi-finals and watch how some of the best athletes in the world attacked this one. Your goal today should be to keep your rounds as consistent as possible. What we don’t want to see is a 3 minute first round followed by a 5 minute second round. Aim for 1-2 sets on the double unders, breaking only if you trip, not planning to break. The toes to bar can honestly be completed in 2 sets if you want but we’re looking for no more than 2-3 on each round. Something like 12/8 or 8/7/5 as long as the breaks are quick is ideal. The front squats are what you’ll want to make sure you keep unbroken if possible. If this weight is too much for you to do 10 reps then pick a challenging weight but something that you can do 10 in a row. The reason you want this unbroken is because adding in extra cleans is the last thing you’re going to want to do especially at a weight that isn’t light by any means. End of the day we’re looking for consistency here. Set a plan in your head and try to stick to it. If the wheels fall off let us know when and where and why!
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 + 30 Second Hold at the top of the last rep.
Rest 1-2 minutes between sets
Power Output
Ten sets of:
20 Second Echo/Assault Bike OR Ski Erg
Rest 1:40 between sets
*This is about INTENSITY and POWER.
Mixed Modal
Every minute, on the minute, for 12-20 minutes (3-5 sets of):
Station 1: 5 Right Arm Dumbbell Snatches + 5 Right Arm Dumbbell Overhead Squats
Station 2: 5 Left Arm Dumbbell Snatches + 5 Left Arm Dumbbell Overhead Squats
Station 3: Practice Free Standing Handstand Holds
Station 4: Practice Jump Rope OR Any Specific Weakness
*This is meant to be just a guided skill session. Please pick your choice on weight for the dumbbells. If you want an added challenge, perform the snatches as squat snatches. For the jump rope, suggestions are crossovers, crossover double unders, or heavy/drag rope.
Zone 2
Accumulate 30-40 minutes of movement at a zone 2 pace.
Suggestions:
-Outdoor cycling
-Swimming
-C2 Bike
-Jogging (no vest)