Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds on each side in the following stretches:
-Couch Stretch
–T-Spine Pulse on Bench
Followed by…
Three rounds of:
5 Kettlebell Windmills (right)
5 Kettlebell Windmills (left)
15 Single Leg Hip Bridges (each leg)
15 Banded Good Mornings
15 Goblet Squats
Followed by…
Ten reps of:
Depth Drop (30+” height)
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Grip Deadlift + Snatch + Hang Snatch + Overhead Squat
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
*Build based on quality and feel to today’s heavy.
**Perform the hang snatch above OR below the knee.
***Perform this as one unbroken complex.
B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets
*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day. Aim for your final set to be higher than on 3/25.
IF YOU ARE DOING INDIVIDUAL QUARTERFINALS THIS WEEK THEN KEEP THESE SQUATS BETWEEN 55-65%
C.
30-20-10 reps for time of:
Concept 2 Bike Erg OR Echo Bike Calories
*Overhead Hold*
Toes to Bar
*Perform a 60 Second Double Kettlebell Overhead Hold (53/35lbs) AFTER each set on the Bike or Row, BEFORE the Toes to Bar.
D.
Four sets of:
30 Second Side Plank (right)
50 Foot Suitcase Carry (right)
30 Second Side Plank (left)
50 Foot Suitcase Carry (left)
Athlete Training Notes:
Today’s workout comes from the 2023 Down Under Championship. It was a team workout where one person was on each of the stations (toes to bar, overhead hold, and calories) and they rotated after each person finished. That meant you had to go fast and try to go unbroken. Can you go unbroken on the toes to bar? What pace can you push on the erg? This one is all about intensity so let’s hammer down today.
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.
Additional Cardio Option 1
Fourteen rounds of:
1:20 Row/BikeSki/Run @ Endurance Pace
40 Second Row/Bike/Ski/Run @ Flux Pace
Endurance pace is something you could hold for 60 minutes.
Today’s Flux Pace is Endurance Pace + 20% (use watts)
Sled Session
Complete a 30 minute sled drag with 30-40% of bodyweight loaded to the sled.
Strength Accessory
Three sets of:
5 Tempo Single Leg Step Downs (each leg) @ 20X1
Rest 30 seconds
25 Weighted GHD Back Extensions
Rest 2 minutes