Primary Training Session
Warm-Up
Three sets of:
2 Minutes Run, Bike, or Row
5 Extremely Slow Push Ups
10 Mountain Climbers (Pause Each time you land)
15 Air Squats
15 Russian Kettlebell Swings
A.
Back Squat
Set 1 – 6 reps @ 70%
Set 2 – 6 reps @ 80%
Set 3 – 3 reps @ 85-90%
Set 4 – 2 reps @ 90-95%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes: (3 sets) of:
Station 1 = 75 Foot Weighted Lunge
Station 2 = 10 Kettlebell Front Squats @ 3011
C.
Four rounds for time of:
400 Meter Run
50 Foot Handstand Walk
15 Toes To Bar
10 Sandbag Cleans (150/100)
50 Foot Handstand Walk
3 Rope Climbs
D.
Four sets of:
Sandbag Bearhug Hold Goodmorning x 10-15 reps
Rest as needed
Followed by…
Three sets of:
Sandbag Hold x 60 seconds
Rest as needed
Athlete Notes:
Skill work and engine are on the menu for today’s workout. Push the run and see if you can kick straight up into that handstand walk. The toes to bar volume is relatively low each set so your goal should be unbroken there. Fast singles aren’t a bad strategy for the sandbag cleans, and even consider taking an extra second or two before the last 2 reps so you can work on kicking straight back up into the handstand walk. The rope climbs are going to vary based on your ability to do them, but we’d like to see you drop off the rope and go right back up, especially considering you get to use your feet. Have some fun and practice some movements we anticipate coming up throughout the season!
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.
Mixed Modal Conditioning Option
For time:
15/10 Calorie Assault Bike
30 Russian Kettlebell Swings (24/16kg)
15/10 Calorie Assault Bike
Rest 2 minutes followed by…
15/10 Calorie Row
50 Weighted or Drag Rope Double Unders
15/10 Calorie Row
Rest 2 minutes and repeat for 4 sets total