Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
12/9 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Front Rack Carry
10 Double Kettlebell Front Squats
10 Double Kettlebell Deadlifts
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch + Hang Snatch @ 60-70% of 1-RM Snatch
B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Power Snatches @ 50% of 1-RM Snatch
Then, at the 2:00 mark…
Every 30 seconds, for 3 minutes (6 sets) of:
3 Power Snatches @ 50% of 1-RM Snatch
C.
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 8 minutes (5 sets):
Back Squat x 1 rep @ 90-95%
C.
Every 2 minutes, for 30 minutes (5 sets) of:
Station 1: 30/20 Calorie Row
Station 2: 50 Double Unders + 5 Wall Walks + 50 Double Unders
Station 3: 16 Double Overhead Walking Kettlebell Lunges (24/16kg)
If you can not perform the kettlebell overhead walking lunges with proper positioning please substitute the movement for front rack lunges.
Athlete Notes:
Time to get your cardio on. Move through this workout at a consistent pace, something that allows you at least 30 seconds or rest between each interval.
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…
Six rounds of:
4 minute jog @ 70% of Max Heart Rate
1 minute Run @ 1 Mile PR Pace
When the clock reaches 45:00, perform…
5-10 Minute Cool Down Jog
We performed this on week 1, January 8th
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