Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats
*Sets 1-3 = 1 rep @ 75% of 1-RM Clean
*Sets 4-5 = 1 rep @ 82.5%
B.
Ten sets of:
Deadlift
*Set 1 = 5 reps @ 50%
*Sets 2-3 = 3 reps @ 60%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-10 = 1 rep @ 75%
Perform the concentric/lifting phase of this lift with as much speed as you can.
Primary Conditioning Session
Every 2 minutes, for 40 minutes (5 sets):
Station 1: 35-40/25-30 Calorie Assault Bike
Station 2: 10 Burpee Box Jump-Overs (24″/20″) + 15 Wall Ball Shots (30/20 lbs)
Station 3: 40-45/30-35 Calorie Row
Station 4: 60 Double-Unders + 12-15 Toes-to-Bar
Please adjust rep ranges if you know you’ll be unable to achieve the prescribed work within the 2-minute intervals.
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.
Strongman Training Option
A.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes
B.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds
*Using two kettlebells, perform the following complex:
Deadlift
Hang Clean (Power)
Front Squat
Hang Snatch
Perform with a weight you can continuously move for 40 seconds.
D.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Mixed-Modal Conditioning Option
Every 5 minutes, for 25 minutes (5 sets) of:
15/10 Calorie Assault Bike
10 Burpees
10/7 Calorie Assault Bike
25 Air Squats