Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Light Lateral Raises
15 Dumbbell Upright Rows
Followed by…
Three sets for times of of:
30 Plate Hops
Rest as needed
Followed by…
Three sets for distance of:
Triple Broad Jump
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
Sets 1-3 @ 65% of 1-RM Power Snatch
Sets 4-6 @ 70% of 1-RM Power Snatch
Sets 7-8 @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes:
Strict Press x 3 reps @ 70-75%
C.
Five rounds for time of:
75 Double Unders
15 Pull-Ups
5 Clean and Jerks (205/145lbs OR 70%)
D.
Five sets of:
10 Neutral Grip Dumbbell Bench Press
Rest 30 seconds
5-10 Strict Pull-Ups (use a band to get at least 5)
Rest 30 seconds
Athlete Training Notes
The goal on this workout is unbroken on the double unders and pull-ups then fast singles on the clean and jerks. When you get to the 5th and final round see if you can hang on, but remember we’re 75 pull ups in at that point. This is all about managing grip fatigue and moving a moderate load with an elevated heart rate. Aim for rounds to take about 2-2.5 minutes.
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.
Shoulder Health
Three sets of:
30-45 Second Bamboo Bar Overhead Hold OR 100 Foot Double Kettlebell Overhead Carry
Rest as needed
Followed by…
Three sets of:
10-12 Dumbbell External Rotations (each arm)
Rest as needed
Followed by…
Four sets of:
50 Foot Bottom’s Up Kettlebell Carry (each arm)
Skill Work
(Includes 35-49 age division)
Every minute, on the minute, for 20 minutes:
Station 1: 1-5 Rope Climbs
Station 2: 5 Right Leg Pistol Squats + 5 Left Leg Pistol Squats
Station 3: 100 Foot Yoke Carry OR Sandbag Bearhug Carry
Station 4: 50 Crossovers + 25 Foot Handstand Walk
Station 5: 60 Second Easy Bike
50-54:
Every minute, on the minute, for 20 minutes:
Station 1: 1-4 Rope Climbs
Station 2: 10 Alternating Pistols
Station 3: 100 Foot Yoke Carry OR Sandbag Bearhug Carry
Station 4: 30 Crossovers + 25 Foot Handstand Walk
Station 5: 60 Second Easy Bike
55-59:
Every minute, on the minute, for 20 minutes:
Station 1: 1-4 Rope Climbs
Station 2: 8 Alternating Pistols
Station 3: 100 Foot Yoke Carry OR Sandbag Bearhug Carry
Station 4: 10 Crossovers + 15 Foot Handstand Walk
Station 5: 60 Second Easy Bike
60+:
Every minute, on the minute, for 20 minutes:
Station 1: 1-3 Rope Climbs
Station 2: 8 Weighted Box Step Ups (20/14 lbs to 20/24″)
Station 3: 100 Foot Yoke Carry OR Sandbag Bearhug Carry
Station 4: 30 Seconds Crossover Practice
Station 5: 60 Second Easy Bike
Pure Conditioning
Four sets of:
60 Second Row/Bike/Ski/Run
Rest 3 minutes between sets
After the 4th set, rest 2 minutes, then…
Twelve sets of:
60 Second Row/Bike/Ski/Run
60 Second Rest