Primary Training Session
Mobility & Activation
Hip Mobility Drills
Followed by…
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Snatch x 1 rep
Start at 65-70% and build across the 10 sets.
B.
Complete as many rounds and reps as possible in 3 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Single Dumbbell Squats (50/35 lbs)
Rest 60 seconds, and then. . .
Complete as many rounds and reps as possible in 3 minutes of:
4 Hang Double Dumbbell Clean & Jerks (50/35 lbs)
8 Toes-to-Bar
Rest 2 minutes, and repeat for a total of FOUR sets.
C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute-Ham Raise x 10-12 reps
Rest 90 seconds
D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
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.
Assault Bike Conditioning Option
Ten sets for max calories of:
90 seconds of Assault Bike
Rest 60 seconds
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.
B.
Three sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps
(If you hit 25+ then it’s too light)
Rest 90 seconds
*Sled Drag Choose a weight that allows you to get 100-Foot on the push. Try to move the sled as fast as possible.
C.
For time:
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
20 Sand Bag or D-Ball + Burpee Over Box (150/100 lbs over 36″/26″)*
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
*Lift your sandbag over your box, perform a burpee then jump over the box. You may use your hands to get over the box.
Pts.
A. No ab so went with some row as warm up followed by snatches up to 70kg
B. Almost 3 rounds per 3 minute amrap.
Ttb got hard but kept sets unbroken.
2nd amrap a little over 3 rounds per 3 min
Some hamstring curls reverse hyper and ab work.
AB done
Just Assault Bike today?
A.
Did 16 cals each set
185/195/205/215/220/225/235/240/245/250
B.
Snatch+Squat: 75/64/63/60 reps
Hang CJ+TTB: 48/45/45/42 reps
Very grippy and boring
C.
Skipped
D.
Done. Rows @ 185#
Solid job today Jesse!
A) 18 cals each round, went 165/175/185/195/205/215/225/230/235/245f – 245 would have been a 5# PR but I was happy with how the pull felt, just left it a bit in front B) Did the rope climb/run workout for Ireland – 7:15, about 30 seconds faster than the first time. Ran a bit slower but didn’t have any misses Went into the strongman section after this B) 90# on a low sled since we’re not allowed to use them in the parking lot anymore, 15/15/16 squats with the 190 C) 8:33 Back to the main session C) Done, 15# plate for… Read more »
Great day of work!! What did you change on the rope climb workout? Just being more careful on the climbs? When are you going to Bike 4k and run 1km?! 🙂
Basically just tried to be more conscious about how high I was going on the rope – no need to go any higher than being able to hit 15′. I unfortunately left my bike outside last winter because I wasn’t allowed to store it in my apartment building and the frame ended up cracking, so I think I’m just gonna have to figure that one out on the fly over there haha
The track looked pretty flat…well the 10 seconds they showed of it 🙂
A.
60-…-88 kg
B.
3+13/3+8/3+9/3+6
4/3/3+9/4
Very hard
In the afternoon C, D and bike
For the B portion, is it 4 sets of each? (Total of 34 minutes)
Correct four sets through the 7 minute piece with two minutes rest.