Primary Strength Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 6 sets.
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95+% of 1-RM Split Jerk
D.
In 15 minutes or less, establish a 7-RM Back Squat
Rest 3 minutes, and then…
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 5 reps @ Today’s 7-RM weight
Primary Conditioning Session
Three sets for times of:
10 Devils Press (50/35 lb DBs)
20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
30 Toes-to-Bar
400 Meter Run
Rest 4 minutes
Play with different techniques on the devils press and step-overs to find what feels best. Your grip will be fatigued from the first two movements, but try to push for unbroken or at least a big first set on the toes-to-bar, then empty the tank on the run. You’ll have plenty of time to rest, so be sure to push the pace!
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.
Three sets of:
Glute Ham Raise x 10 reps
Rest as needed
B.
Three sets, for max time, of:
GHD Supine Plank Hold
Rest 90 seconds
C.
Two sets of:
Banded Pull Aparts x 50 reps
Rest as needed
Assault Bike Conditioning Option
Five sets for max calories of:
60 seconds of Assault Bike
Rest 3 minutes
These should be sprints! Try to go out hard and hold 90+% effort. You’ll have 3 minutes of rest, so be sure to test your limits and mental fortitude.
Gymnastics Skills Option
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1 = Nose-to-Wall Handstand Hold x 30 seconds
Station 2 = Bar Muscle-Ups x 4-6 reps
Station 3 = L-Sit Hold x 20-30 seconds
Do not rush through the bar muscle-ups. Take your time at the top to think about your next descent and how to make it as efficient as possible.