Primary Training Session
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
Barbell Primer
Three sets:
Clean-Grip RDL x 5 reps
Clean Pull from Below Knee x 5 reps
Hang Power Clean x 5 reps
Clean from Below Knee x 5 reps
Rest as needed between sets
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 135/95 lbs
Followed by. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
For total time:
15/10 calorie Assault Bike
5 Squat Cleans @ 65%
Rest 60 seconds and then. . .
15/10 calorie Assault Bike
4 Squat Cleans @ 70%
Rest 60 seconds and then. . .
15/10 calorie Assault Bike
3 Squat Cleans @ 75%
Rest 60 seconds and then. . .
15/10 calorie Assault Bike
2 Squat Cleans @ 80%
Rest 60 seconds and then. . .
15/10 calorie Assault Bike
1 Squat Clean @ 85%
Rest until fully recovered and then. . .
“Age Group Online Qualifier Event 3”
For time:
75 Cleans (135/95 lbs.)
300 Double-Unders
Time cap: 15 minutes
Movement, Pacing & Strategy Consideration for Event 3
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.
Strongman Option
Every 5 minutes, for 15 minutes (3 sets) of:
60 second Dead Hang from Pull-Up Bar
100-Foot Farmer’s Walk (32/24 kg)
8-10 Strict Pull-Ups
100-Foot Farmer’s Walk (32/24 kg)
8-10 Strict Pull-Ups
Running Endurance Option
Four sets for times of:
Run 2000 Meters @ 5k PR pace
Rest 2 Minutes
Rowing Endurance Option
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Did mondays engine option today:
3 rounds:
25 cal assault bike
25 ghd
At the 12.00 min mark
3 rounds:
25 cal row
12 bbjo 48″
At the 24.00 min mark
3 rounds:
25 cal row
25 cal assault bike
First one in 8.00
Second one in 8.45
Third one in. 7.50
I was a bit tired today. But the ghd went okay and thats the most important part for me.
Enjoy your rest day!
– warm up done
– clean AB :
1’03
1’15
1’01
50″
43″
From 90k to 120k
– condo clean and DU : 10’59.
Maybe there is a better strategy than mine : sets of 10 or 7 tngo but slow transitions. DUs 6×50 with quick transitions.
Need to keep that bar moving!! It should never be resting for more than 3 seconds on the floor.