Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
A.
1000 meter Row @ 5km PR Pace
Rest 60 seconds and then. . .
Every minute on the minute for 10 minutes:
10/7 Calorie Assault Bike Sprint
At the 12 minute mark. . .
Four rounds @ 75-80% effort of:
10 Burpee Box Jump Overs (24/20″)
25-Foot Handstand Walk
B.
Deadlift x 1 rep (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 2 reps
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight for 1-RM
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – Be safe a keep good mechanics!
C.
For time:
21 Calorie Ski-Erg or Row
15 Muscle-Ups
9 Squat Snatches (135/95lbs.) or 45-50% or 1-RM Snatch
15 Calorie Ski-Erg or Row
9 Muscle-Ups
6 Squat Snatches (185/125lbs.) or 65-70%
9 Calorie Ski-Erg or Row
6 Muscle-Ups
3 Squat Snatches (225/155lbs.) or 80-85%
Athletes may have a partner to switch out their weight.
D.
Tabata Holow Hold/Rock
(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)
Athlete Notes:
Back at it with some gymnastics and barbell cycling! For most of you this workout will come down to the muscle ups. The other two movements (row/ski and snatches) will basically just be completed at a pace that gives your the confidence and ability to get back on the rings. Those of you who are confident with these higher gymnastics numbers will have a slightly different approach. Your goal should be to hit the row at an aggressive pace and move through the first barbell quickly, the second barbell smoothly, and the final barbell confidently. This workout is not won on the row/ski, but it doesn’t help your time to dog it here, so hit these at a pace that allows you to catch your breath and control your heart rate (but definitely not conversational). Most, if not all, of you will be completing these snatches in singles, so work on staying over the bar and putting your hands back on when you’re confident that you’ll hit the next lift. The weight does get heavier so you’ll have to focus more as it goes up! For those of you needing to modify this workout, we would advise dropping all of the muscle-ups reps to something you could do in 90, 60, and 30 seconds (or 4-3-2 sets). Same goes for the snatches, if these are significantly above the recommended percentages, please stick to the advised percentages so as to ensure we are able to keep moving on the workout! Have some fun!
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.
Strongman Option
For time:
30 Sandbag to Shoulder*
*Pick the same weight that you have been using for the last few weeks.
Running Endurance Option
Two to Four sets of:
4 minute BikeErg x Max Meters
Rest 4 minutes between sets
*If pace drops significantly, the workout is concluded.
Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters
There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!