Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener
Followed by…
Three rounds of:
25 Foot Lateral Monster Walk (each direction)
15 Single Leg Bodyweight Hip Bridges (each leg)
20 Empty Barbell Good Mornings
Followed by…
Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.
A.
Every 2 minutes, for 16 minutes (8 sets of):
Hang Clean x 2 reps + 1 Jerk
*Start around 60% and build based on quality.
B.
Six sets of:
4 Front Squats @ 70%
Rest 60-90 seconds between sets
C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 8 reps @ 70-75%
Rest 2 minutes between sets
D.
Partner Option:
Complete as many rounds and reps as possible in 25 minutes of:
200 Double Unders
100 Wall Ball Shots (20/14lbs to 10′)
80 Toes to Bar
60 Alternating Dumbbell Snatches (50/35lbs)
40 Box Jump Overs (30/24″)
*Split all reps however.
Individual Option:
Complete as many rounds and reps as possible in 25 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14lbs to 10′)
40 Toes to Bar
30 Alternating Dumbbell Snatches (50/35lbs)
20 Box Jump Overs (30/24″)
Athlete Training Notes
Our final workout of the week is meant to be a fun partner chipper. Split reps on all movements however you want to and just keep moving for the full 25 minutes. At no point should both partners be resting, someone should always be working. Make sure to communicate with each other and above all else, have fun! That’s what the off-season is all about.
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.
Strength Accessory
Five sets of:
20 Walking Lunges (10/leg)
Rest 30 seconds
20 Dumbbell Romanian Deadlifts
Rest 1-2 minutes
Followed by…
Accumulate 100 Reverse Hypers @ 35+% of 1RM Back Squat
Rest 2-3 minutes between sets
Grip
For completion:
200 Meter Farmer Walk
200 Meter Plate Pinch Carry
200 Meter Farmer Walk
Pure Conditioning
Against a 2:30 clock, perform as many reps as possible of:
15/12 Calorie Row
15 Lateral Burpees Over the Rower
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for SIX total sets.
45-54:
Against a 2:30 clock, perform as many reps as possible of:
12/10 Calorie Row
12 Lateral Burpees Over the Rower
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for SIX total sets.
55+:
Against a 2:30 clock, perform as many reps as possible of:
12/10 Calorie Row
10 Lateral Burpees Over the Rower
Max Calorie Row in the remaining time
Rest 90 seconds between sets and repeat for FOUR total sets.
Running
For completion:
20-30 Minute Easy Zone 2 Jog