Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
90 Second Bike or Row
50 Foot Bear Crawl
10 Down Ups
50 Foot Bodyweight Walking Lunge
A.
At the 0:00 mark…
Every 90 seconds, for 12 minutes (8 sets) of:
Snatch
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Goal is no misses during this portion.
Then, at the 15:00 mark…
Every minute, on the minute, for 10 minutes:
3 Squat Snatches (185-205/125-140lbs OR 60-65%)
B.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75-80%
Set 3: 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
C.
Every minute, on the minute, for 25 minutes:
Station 1: 16-20/12-15 Calorie Assault Bike
Station 2: 250 Foot Shuttle Run (25 foot increments)
Station 3: 50-100 Foot Handstand Walk
Station 4: 16-20/12-15 Calorie Row
Station 5: 20 Dumbbell Walking Lunges (50/35lbs)
Athlete Notes:
Cardio Saturday’s. During competition season these Saturday workouts are meant to get a little skill work in and a lot of cardio in. Set an intention, get sweaty, and shake off any of the cobwebs from your run at the Open workout yesterday.
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.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Five rounds of:
6 minute jog @ 70% of Max Heart Rate
2 minute Run @ 1 Mile PR Pace
When the clock reaches 45:00, perform…
5-10 Minute Cool Down Jog
We performed this on week 2, January 14th
Zone 2
Complete a steady pace for 30 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
We are lowering the length of these sessions for few weeks as we work our way through the intensity of the open
Additional Work
Four to Five sets of:
15-20 Heavy Reverse Hypers
Rest as needed
*If you don’t have access to a reverse hyper, perform 15-20 Banded Pull Throughs instead.
Core Option
Three sets of:
60 Seconds of Plank from Push-Up Position
30-45 Seconds of Banded Palloff Hold Each Side
Rest as needed