Primary Training Session
A.
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Goblet Squats (24/16 kg)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Legless Rope Climbs – Practice a quick descent. Tap the top and learn to drop quickly while still in control. This may mean only dropping 1-2 feet at a time right now to get comfortable and then build from there. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping squeezing with your thighs.
Rope Climbs – Use your legs and practice the same goal as legless with hopefully a quick descent.
C.
Against a 90 second running clock…
12/9 Calorie Row OR Ski Erg
8 Dumbbell Thrusters (50/35 lbs)
Max Bar Muscle-Ups in remaining time
Rest 90 seconds, and then. . .
Against a 90 second running clock…
12/9 Calorie Assault Bike OR Bike Erg
8 Dumbbell Thrusters (50/35 lbs)
Max Strict Handstand Push-Ups in remaining time
Rest 90 seconds then repeat BOTH intervals a further THREE times for a total of FOUR sets.
Record your total chest to bar and strict handstand push-up reps for each of the four sets.
D.
Three sets of:
Bent-Over Barbell Rows x 12 reps
Rest 30 seconds
Banded Triceps Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes
E.
Talon Training
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
Followed by…
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
Followed by…
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes
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
Three sets of:
Dumbbell Reverse Flys x 12-15 reps @2121
Rest as needed
AB-Wheel Roll Outs x 10-12 reps
Rest as needed
Running Endurance Option
For distance:
10 Minutes of Running @ 70-75% effort
10 Minutes of Running @ 80-85% effort
10 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Rowing Endurance Option
Three sets for distances of:
4 Minutes of Rowing @ 85% of 2k PR Pace
4 Minutes of Rowing @ 90% of 2k PR Pace
4 Minutes of Rowing @ 80% of 2k PR Pace
Rest 3 minutes
Primary
A. done
B. done
C. done
BMU 7/8/7/9
HSPU 8/7/6/4
D. 95 lb barbell, blue band, 15 lb dbs
SAO
A. 10 lb DBs, 15 reps. Ab roll outs 12 reps
Warm up done. First time running outside since October.
Rope Climbs done. It’s been a while and they went better than expected. Gave myself a little blister working quick descents.
Conditioning:
Bar MUs: 6-9-10-9
SHSPU: 10-10-11-10 – thought I’d get more here but felt the rope climb work as soon as I kicked up on the first set. Overall consistent and strong.
Accessory done.
Good to see the weather is getting better and you can finally get outside and run again!
Pts.
A. Done goblet squats are harder during nose breathing. Hip extensions relatively easy.
B. Done. Did the L seated without legs aswell.
Felt strong on these able to make big pulls.
Struggling on the quick descend, my hands and fingers feel the friction burn afterwards.
C. Bmu 2-7-6-6 hands hurt so hesitated in the first round. Decided i was being soft and pushed the other rounds.
Shspu 5-4-3-3 little uncomfortabel upside down.
Enough for today, time to eat and rest.
Look after those hands and enjoy your rest day! ??