Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
20/15 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
3-5 Dumbbell Overhead Squat (Only as low as you can go with good form)
30-60 second Air Squat Hold
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 3 reps @ 50% of 1-RM
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Clean + Clean @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Clean @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80%
B.
Every minute, on the minute, for 8 minutes:
5 Power Clean and Jerks (135/95lbs)
Keep the percentage less that 50% of your 1-RM Clean and Jerk. This is meant to be a weight that you can work on your technique and efficiency
C.
Every 7 Minutes, for 28 Minutes (4 sets) of:
75 Double Unders
15 Thrusters (95/65lbs)
15 Toes to Bar
75 Double Unders
D.
Three sets of:
Glute Ham Raises x 8 @ 2111*
Rest as needed
and finish with …
One set of:
Banded Hamstring Curls x 50-70 reps
*Band Assisted Glute Ham Raises
Athlete Notes:
Sprintervals coming up today. The goal here is unbroken for all the double unders, quick transition to the bar for unbroken thrusters, and then same to the pull-up bar for the toes to bar. Work transition speeds because the reps are manageable. If you have to break, make it quick and jump back up but we’re looking for each round to be less than 3 minutes.
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.
Bike Option
Assault or Echo Bike
5 Minute Easy Spin
Followed by…
Three sets of:
20 Second Hard Effort
40 Second Easy Spin
After the third set, Rest 2 minutes, then…
20 Minute Assault Bike Re-Test*
*Note average Watts, RPM’s, and Total Calories Obtained.
Compare results to 1/10.
Strength Accessory Option
Three-Four sets of:
150 Foot Farmer Carry
Rest as needed
*This should all be HEAVY
Additional Work
Four sets of:
GHD Hip Extensions x 20 reps
Rest as needed
100 Foot Suitcase Carry each side
Rest as needed
Additional Work
Three sets of:
Hollow Hold x 30 seconds
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 30 seconds
then….
Two sets of:
Side Plank x 45 seconds (right)
Rest 15 Seconds
Side Plank x 45 seconds (left)
Rest 15 Seconds