Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
60 Second Plank Hold from Elbows
100 Foot Sandbag Bearhug Carry
10 Bodyweight Bulgarian Split Squats each Leg
10 Ring Rows
45-60 Second Wall Sit
Followed by…
Two sets of:
5 Broad Jumps for Distance
Rest 60 seconds between sets
A.
Every 75 seconds, for 13:30 (10 sets of):
Hang Power Snatch + Power Snatch @ 70-80%
B.
Every minute, on the minute, for 10 minutes:
3 Sumo Speed Deadlifts @ 70%
**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
C.
For time:
100 Toes to Bar
*Every break, perform 10 Thrusters (155/105lbs)
D.
Three sets of:
8 Reverse Lunge to Box Step Up (20″) (right)
Rest 15-20 seconds
8 Reverse Lunge to Box Step Up (20″) (left)
Rest 60-90 seconds between sets
E.
Accumulate 200 Banded Hamstring Curls
Athlete Training Notes:
Big set Friday is coming up. Before getting into the workout let us preface it with… if you cannot perform at least 25 unbroken toes to bar then scale the reps to 75. Now that you know how many you’ll be hitting for the workout… How big can you go on that first set of toes to bar? Will that blow you up for the remainder of the workout? The goal would be at a maximum 6 sets to get the 100 reps, but try to hang on for a few more, then rest as little as possible to go big again. Remember, this is still for time so be strategic with how you approach this. Rest too long and people will pass you, go too big and you’ll be at smaller sets at the end. We’d recommend stopping 8 or so reps short of a maximum effort set on the first round. Take a couple breaths, knock the thrusters out in 1-2 sets (there’s no penalty there), take a few breaths, then when you’re ready to get close to another 8-10 reps short of a max effort set jump up and go again. Repeat this process knowing that the max effort set will likely drop by a few reps every time you go. Make sure you take notes of how you break this and what your approach is. Just like Wednesday, always be learning.
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.
Gymnastics Volume
Three to four sets of:
8-10 Unbroken Ring Muscle Ups
Rest as little as possible to try and go unbroken again.
35-49: 6-8 Unbroken Ring Muscle Ups
50-54: 4-6 Unbroken Ring Muscle Ups
55-59: 2-4 Unbroken Ring Muscle Ups
60+: 6-8 Toes to Rings
Row Endurance
3 Minute Row @ Easy Pace
Followed by…
Four sets of:
250 Meters at Hard Effort
150 Meters at Easy Effort
Rest 2-3 minutes, then…
Re-Test 2,000 Meter Row
C2 Bike Endurance
3 Minute Bike @ Easy Pace
Followed by…
Four sets of:
30 Second Hard Effort
90 Second Easy Effort
Rest 2-3 minutes, then…
Re-Test 4,000 Meter C2 Bike
Sled Conditioning
Every 3 minutes, for 15 minutes (5 sets of):
50 Foot HEAVY Sled Harness Drag (8/10 effort)