Primary Training Session
Get Moving || Warm-Up
Three sets of:
1-2 Minute Bike
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
A.
Every 90 seconds, for 15 minutes (10 sets) of:
3 Power Clean and Jerks @ 70%
B.
Every 3 Minutes, for 15 Minutes (5 sets) of:
Deadlift
Sets 1-2: 5 reps @ 80%
Sets 3-4: 3 reps @ 85%
Set 5: 8 reps @ 75%
C.
Four sets of:
8 Deadlifts (315/225lbs)
12/9 Calorie Echo or Assault Bike
Rest 1:1 or alternate with a partner
followed by…
Four sets of:
20/15 Calorie Row
20 Kettlebell Swings (32/24kg)
Rest 1:1 or alternate with a partner
Followed by…
Four sets of:
12/9 Calorie Echo or Assault Bike
20/15 Calorie Row
Rest 1:1 or alternate with a partner
D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.
Athlete Notes:
We’ve got a lot of work rest coming up in today’s training piece. The goal is unbroken reps on the deadlifts and a hammer down on the bikes. Catch your breath because your rest will be short. If you’re a team athlete, this stimulus is exactly what you need. After that we’ll move to the row and swings which will further tax the posterior chain but we’re looking for a sprint on the row because you should be able to hang on to the swings. The finisher for the day is the two machine pieces which we’re looking for you to continue to put the hammer down. Set a goal pace in your mind and then try and beat it.
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
One Set of:
20 Minute Run @ Comfortable Pace
5-10 Minute Walk
20 Minute Run @ Fast Pace
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
A.
Four sets of:
50 Foot Handstand Walk
50 to 100-Foot Hand Over Hand Rope Pull
50 Foot Handstand Walk
50 to 100-Foot Reverse Sled Drag
Rest 1-2 minutes
B.
Four rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
5 Divebomber Push-Ups