Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Ring Rows
20 Russian Kettlebell Swings
Followed by…
Ten reps of:
Straight Leg Box Jump
Rest as needed
*The box height does not matter as much as landing tall (straight legs) does. Be careful not to go too high.
A.
Every 90 seconds, for 15 minutes (10 sets of):
Clean and Jerk x 1 rep
*Start around 65% and build to a QUALITY heavy for the day. Goal is no misses.
B.
Close Grip Bench Press x 5 reps
*Set 1: 65+%
Set 2: 65-70%
Set 3: 70-75%
Sets 4 and 5: 75+%
Rest 2 minutes between sets
*Bring your hands 2-4″” in from their “normal” position.
C.
Three sets of:
12-15 Seated Arnold Presses
12-15 Supinated Grip Inverted rows
Rest 90-120 seconds between sets
D.
For time:
15 Bar Muscle Ups
Immediately followed by…
20/16 Calorie Row
40 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35lbs)
20/16 Calorie Row
30 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35lbs)
20/16 Calorie Row
20 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35lbs)
Immediately followed by…
15 Bar Muscle Ups
TIME CAP = 15 MINUTES
E.
Three rounds of:
100 Foot HEAVY Farmer Carry
15 Skull Crushers
15 Push-Ups
Athlete Training Notes:
It’s a bar muscle up, rowing, hang clean and jerk sandwich today. This one is going to get grippy. How we’d approach this workout is time based. You should aim to be done with the bar muscle ups in around 60-90 seconds based on abilities. That means 1-2 sets. After that you’ll hop on the rower and you should aim to hold a pace that you could hold for 10+ minutes. It’s not a sprint, but you aren’t out for a Sunday stroll either. Once you’re off the rower it’s unbroken or bust on those hang clean and jerks. Just work on your rhythm and efficiency with those. Added plus is that they’re descending reps so it gets easier everytime you pick the dumbbell back up. The second and 3rd row should be similar to your first one. If you go too fast and then stare at the dumbbell you’re not progressing in the workout. If you row a little slower you’re still making progress towards the end goal and then hopefully not resting at all to pick up the dumbbell. It’s all about seconds gained and lost in these workouts. For many of you the last 15 bar muscle ups are going to be the deciding factor in this workout. Were you able to minimize grip fatigue from the other parts? How well can you hang on when your forearms are screaming? The goal here is obviously fewest sets to get the 15 done, but it’s also a test of efficiency and what works best for you? Big set, big rest? Short sets short rest? We would err on the side of knocking out as many as you can the first time you jump up so that you get a little mental victory as well.