Primary Training Session
Warm-Up, Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%
Followed by…
T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Followed by…
Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups x 5 reps
Followed by…
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction
x 15 reps
Rest as needed
B.
Two rounds for time:
1600 Meter Run or 100/70 Calorie Row or Assault Bike
100 Air Squats
50 Burpees
25 Strict Pull-Ups
C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
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 sets of:
Single-Arm Kettlebell Row x 8 reps each arm @ 2111
Rest as needed
B.
Three sets of:
Reverse Dumbbell Fly x 12-15 reps @2121
rest as needed
C.
Three sets of:
Band-Resisted Leg Curls x 20 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed
*If you don’t have access to a reverse hyper please perform band pull-throughs.
Running Endurance Option
10-15 minutes of warm-up and running mechanics drills, and then…
Run 3 Miles @ 80-85% of your 1-Mile PR pace
followed by…
10 minutes of Cool Down and Stretching
Rowing Endurance Option
For max meters:
30 Minutes of Rowing
20.3 in 7:51
24 sec improvement from 2018. And don’t feel nearly as wrecked lol
Great work dude!! Good to see you recovered well too
Had to do 20.3 this morning – not an ideal situation but the open is 5 weeks so its tough to not have any commitments throughout the entire open. I dont think I really warmed up properly because everything was really rushed. Sometimes that happens. Oh well.
20.3:
147 reps (1/9 deadlifts @ 315. Tiebreak was 8:25)
2018 was 141 (15 DL + 25’ HSW)
So a decent improvement but I think I have it in me to finish. I was a tad over confident with 315. Should have done smaller sets to start off. Came back to bite me.
Nice work getting this in with your busy schedule and congrats on the improvement!