Primary Training Session
Warm-Up
Every 4 minutes, for 8 minutes (2 sets of):
200 Meter Run
10 Alternating Dumbbell Hang Clean and Jerks (50/35)
**Dumbbell Squats**
**Set 1 – 10 Goblet Squats
Set 2 – 10 Single Arm Overhead Squats
Immediately followed by…
Every 4 minutes, for 8 minutes (2 sets of):
200 Meter Run
10 Alternating Dumbbell Hang Clean and Jerks (70/50)
**Dumbbell Squats**
**Set 1 – 10 Goblet Squats
Set 2 – 10 Single Arm Overhead Squats
A.
Accumulate:
10-15 Tall Cleans @ 25-35%
Followed by…
Three sets of:
2 Power Cleans + 2 Cleans + 2 Front Squats @ 50-60%
Rest as needed
Followed by..
Build to Today’s Heavy Power Clean
Followed by…
Every 2 minutes, for 12 minutes (6 sets) of:
1 Clean @ 90-100% of Today’s Heavy Power Clean
B.
Two rounds for time of:
30/25 Calorie Row
100 Drag Rope Double Unders (150 regular rope)
50 Dumbbell Hang Snatches (50/35lbs)
C.
Three sets of:
8-10 Dumbbell Z-Press
12-15 Push Ups to a Deficit (2″)
20-25 Banded Triceps Pressdowns
Rest 90 seconds
D.
Four rounds for completion of:
60-90 second Weighted Chinese Plank
150 Foot Farmer OR Plate Pinch Carry (challenging weight)
Athlete Notes:
This workout is going to be a fast one. That said, the potential for burnout is high especially on the drag rope. If you’ve never used it, prepare for your shoulders to be on fire. We want aggressive paces on the row, think 90-100 seconds or less. The drag rope will vary based on your exposure to it, but a good goal is to only break when you trip. If you end up breaking once or twice because your shoulders are smoked, that’s understandable. The dumbbell hang snatch should be unbroken. You should feel comfortable ripping through these as we’ve done 50 from the floor at the end of plenty of workouts. The hang makes it that much easier. Hang on and go for broke!
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 Endurance Option
Twenty-Four sets of:
Assault Bike 30 seconds @ 30 minute test pace + 3-4 RPM
30 seconds rest