Individual Quarterfinal Week Strength Work and Additional Training
A.
Every minute, on the minute, for 8 minutes:
3 Hang Squat Snatches @ 135-165/95-115lbs
B.
Five sets of:
2 Front Squats
Rest 90 seconds between sets
*Start at 75% and build to a heavy double that still has good bar speed. No sticky points or poor form.
C.
Four sets for times of:
10 Sandbag to Shoulder (150/100lbs) (touch and go is ok)
15 Sandbag Bearhug Squats (150/100lbs)
20/16 Calorie Row or 20/15 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner you go/I go style.
No Sandbag Option:
7 Double Kettlebell Hang Snatches (70/53lbs)
14 Double Kettlebell Front Squats (70/53lbs)
20/16 Calorie Row or 20/15 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner you go/I go style.
D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets
Followed by…
One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.
Additional Optional Accessory Sessions
Additional Cardio Option 2 Core and Abs
Complete a 60 Minute Bike or Jog @ Zone 2 Pace
*Every 6 minutes, starting at the 6:00 mark, perform the following…
Odd sets:
3-4 Rope Climbs OR 6-8 Ring/Bar Muscle Ups
50-54: 2-3 Rope Climbs OR 2-4 Ring/Bar Muscle Ups
55+: 1-2 Rope Climbs OR 6-8 Chest-to-Bar Pull-Ups
Even sets:
100 Foot Handstand Walk OR 8 Wall Walks
35-49: 100 Foot Handstand Walk OR 8 Wall Walks
50-54: 75 Foot Handstand Walk OR 6 Wall Walks
55-59: 50 Foot Handstand Walk OR 4 Wall Walks
60+: 25 Foot Handstand Walk OR 2 Wall Walks
Running Progressions
Eight sets of:
3 Minute Run @ Mile Pace
90 Second Rest/Walk
Sleds and Carries
Five rounds for time/loading of:
100 Foot Sled Push
100 Foot Reverse Sled Drag