Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1 – 200-Foot Shuttle Run (25-foot increments)
Station 2 – 60 Second Machine
Station 3 – 10 Squat Jumps + 10 Lunges
Perform this as a warm up
A.
Every minute, on the minute, for 3 minutes:
8 Squat Clean to Overhead @ 30-40% of 1-RM Clean and Jerk
When the clock reaches 5:00, begin…
Every 90 seconds, for 6 minutes (4 sets) of:
5 Hang Cleans @ 40-50% of 1-RM Clean
When the clock reaches 11:00, begin…
Every 2 Minutes, for 10 Minutes (5 sets) of:
3 Squat Cleans
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
B.
Deadlift
Sets 1-2: 5 reps @ 80%
Sets 3-4: 3 reps @ 85%
Set 5: 8 reps @ 75%
Rest 2 minutes
C.
Five sets of:
10 Deadlifts (275/185lbs)
50 Foot Overhead Dumbbell Lunge (50/35lbs)
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
Rest 1:1 or alternate full rounds with a partner
followed by…
Five sets of:
20/15 Calorie Ski or Standing Bike Erg or Echo/Assault Bike
10 Burpee Dumbbell Deadlifts (50/35lbs)
Rest 1:1 or alternate full rounds with a partner
D.
Four sets of:
Barbell Glute Bridge x 60 seconds
Rest 60 seconds
Athlete Notes:
Sprint rest coming up today. We’re looking for unbroken on the deadlifts, quick but consistent steps on the dumbbell overhead lunges, don’t go too fast and lose your balance – then a full sprint to finish out the bike interval. You’ll get 1:1 work:rest so we’re looking for you guys to be pushing the pace to see how quickly you can finish out each rounds. If you’re going with a partner your goal should be to beat their times so that you get more rest.
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.
Running Option
Three sets of:
10 Minute Run @ Fast Pace
4 Minute Walk
Your goal should be to hold the fastest “fast pace” pace you have held this entire progression
Zone 2
Three sets of:
5 Minute Jog
5 Minute Row
5 Minute Bike
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
Here is what you will note at the end of the workout:
Average Pace held on each machine
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Every minute, on the minute, for 3 minutes:
50 Foot Handstand Walk
followed by…
Every minute, on the minute, for 3 minutes:
50 Foot Barbell Front Rack Walking Lunge (you choose the load)
Rest 60 seconds and repeat for THREE total sets