Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
5 Half Kneeling Presses (each arm)
10 Kettlebell Halos (5 each direction)
10 Gorilla Rows (each arm)
5 Kettlebell Windmills (each arm)
Followed by…
Three rounds of:
15 Russian Kettlebell Swings (53/35lbs)
15 Hand Release Push-Ups
15 Jumping Air Squats
A.
Every minute, on the minute, for 4 minutes:
Hip Power Snatch x 3 reps @ 50-60%
Rest until the 5:00 mark, then…
Every minute, on the minute, for 4 minutes:
Mid Hang Power Snatch x 2 reps @ 60-70%
Rest until the 10:00 mark, then…
Every minute, on the minute, for 4 minutes:
Low Hang Power Snatch x 1 rep @ 70-75%
B.
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Bench Press
Squat Clean
2018 Regionals Loading:
Deadlift: 295/220
Bench: 195/135
Clean: 145/105
Optional Loading:
Deadlift: 1.5x Bodyweight
Bench Press: Bodyweight
Squat Clean: 0.75x Bodyweight
Other Loading:
Deadlift: 60%
Bench Press: 55%
Clean: 50%
C.
Accumulate 3-5 Minutes in a Weighted Chinese Plank
Athlete Notes
Who doesn’t like a workout that only involves barbells? Linda is a classic and we’ve hit all sorts of different variations of it. Today’s version is straight from 2018 regionals. Check the modifications if you need to. Don’t underestimate how much this workout will spike your heart rate. Use your transitions to lower it back down. For the deadlifts you’ll be ok going 1-2 sets on every set that is more than 5 reps. Take a quick break and use that to help moderate your heart rate. Aim for 1-2 sets on the bench press (the weight should be something you can do 10 unbroken with). For the cleans we’ll be looking singles all the way through. This is where the heart rate has a tendency to skyrocket so make sure you’re keeping track of it on these.
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.
Shoulder Health
Three sets of:
30-45 Second Bamboo Bar Overhead Hold OR 100 Foot Double Kettlebell Overhead Carry
Rest as needed
Followed by…
Three sets of:
10-12 Dumbbell External Rotations (each arm)
Rest as needed
Followed by…
Four sets of:
50 Foot Bottom’s Up Kettlebell Carry (each arm)
Skill Work
Four sets of:
150 Foot Farmer Carry (HEAVY)
Rest as needed
Followed by…
Four sets of:
150 Foot Double Kettlebell Overhead Carry (HEAVY but unbroken)
Rest as needed
Followed by…
Max Distance Sandbag Bearhug Carry (100-150/70-100lbs)
55+: 70-100/50-70 lbs”
Pure Conditioning
“Death by Row”
Every minute, on the minute, for as long as you can maintain…
Station 1: 15-18/12-14 Calorie Row
Station 2: Rest
35-54: Start at 12-15/10-12
55+: 10-12/8-10
*Every time you return to station 1 add 1 calorie until you can no longer accumulate the required amount of calories.
**Start with a calorie range that you would use in a typical 30-40 minute EMOM.