Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Row OR Bike
50-Foot Suitcase Carry (right)
10 Single Arm Kettlebell Deadlifts (right)
50-Foot Suitcase Carry (left)
10 Single Arm Kettlebell Deadlifts (left)
Followed by…
Three sets of:
10/7 Calorie Bike OR Row
20 Banded Good Mornings
20 Seated Banded Rows
A.
Five sets of:
3 Deadlifts @ 75%
Rest 2 minutes between sets
*Do not touch and go.
B.
Five rounds for time of:
21 Deadlifts (115/85 lbs)
15 Toes to Bar
9 Thrusters (115/85 lbs)
C.
Three sets of:
30 Banded Hamstring Curls
60 Seconds of Banded Hip Bridges
Rest 30-60 seconds
D.
Four sets of:
30 Second Supine GHD Hold
10-15 GHD Sit-Ups
Rest as needed
Athlete Notes:
This workout is something that we want to throw at those of you getting ready to hit some qualifiers this off-season. It’s a moderately light barbell with just enough stimulus change to keep you moving. Don’t let this workout fool you though, it’s going to get grippy. Find a way to relax your grip as best you can on those thrusters because it’ll be game on rounds 4 and 5 on the deadlifts and toes to bar. For those movements we’re looking 1-2 sets to get the 21 deadlifts, and unbroken as long as you can to get the toes to bar. If you have to rest, take a second before hitting the toes to bar but we want you dropping straight from the thrusters into a set of deadlifts. Grip and rip and let us know how this went for you and what you liked about your strategy or what you would have done different!
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.
Concept 2 Bike Option
Eight sets of:
4 minute C2 Bike @ 95-105% of your 20 minute watt test
Rest 2 minutes between sets