Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Take 12-15 minutes to build to today’s “heavy” Power Clean
Drop back down to 65%, and then…
Take 12-15 minutes to build to today’s “heavy” Clean
B.
Four sets for times of:
90 Double-Unders
7 Dumbbell Box Step-Overs (70/50 lb DBs to 24″/20″)
5 Ground to Overhead
Rest 2-3 minutes
You must finish your sets under 4 minutes (many of you will be much faster), and the ground to overhead should take up 20-40 seconds of that time. Your goal will be to determine how much you can lift for five reps in that time domain. Males may want to start around 185 lbs and build from there each set; females might start around 125 lbs.
C.
Bench Press
* Set 1 – 5 reps @ 70-75%
* Set 2 – 5 reps @ 75-80%
* Set 3 – 4 reps @ 80-85%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 2 reps @ 90-95%
Rest 2 minutes between sets.
Primary Conditioning Session
For time:
30/20 Calories of Assault Bike
30 Burpees to a 4″ Platform
30 Power Snatches (95/65 lbs)
This should be fast! Push the bike and burpees then hang on to that light barbell. Can you go unbroken? A good goal would be to get to the barbell before the 3 minute mark.
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 Option
A.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
B.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
C.
Three sets of
Hollow Rocks x 30 reps
Left Side Hand Plank x 45 seconds
Right Side Hand Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed
Aerobic/Gymnastics Option
A.
Complete as many rounds and reps as possible in 10 minutes of:
30/20 Calorie Bike Erg/Row
2 Legless Rope Climbs
50-Foot Handstand Walk
Rest 5 minutes, and then…
B.
Complete as many rounds and reps as possible in 10 minutes of:
30/20 Calorie Bike Erg/Row
2 Rope Climbs
50-Foot Handstand Walk