Primary Training Session
A.
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
50 Foot Goblet Lunge (Light Weight)
followed by….
Every 2 Minutes, for 6 Minutes (3 sets) of:
20/15 Calorie Row or Bike
10 American Kettlebell Swings (Choose your weight)
10 Air Squats
B.
Every 90 seconds for 9 minutes:
Odd Rounds: 45 second Sandbag Squats (150/100lbs)
Even Rounds: 3 Back Squats @ 80%
C.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
D.
Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-…
Squat Snatch (135/95lbs)
*200 foot shuttle run after each round (50 ft turnaround)
E.
Accumulate 3:00 in a dead hang from the pull-up bar.
Followed by…
Three sets of:
4-5 Plate Rotations Each Direction
Athlete Notes:
Today’s workout is going to be a LOT of snatching, so prep your low backs accordingly. For the snatches, we’d advise quick singles. It’s better to keep moving the bar consistently than to touch and go a couple and have to take a long rest. Make sure your hand is touching the cone or the line on the 200 foot shuttle runs, it makes them that much more fun. For the run, this is your rest.. don’t walk it, but we also don’t need to see you winning any line races here. Have some fun and build up that strong back with today’s workout!
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.
Strength Accessory Option
A.
Five sets of:
Set 1: 20 Band Assisted Pull-Ups
Set 2: 10 Strict Pull-Ups
Set 3: 8 Weighted Pull-Ups
Set 4: 8 Weighted Pull-Ups
Set 5: 5 Weighted Pull-Ups + max Bodyweight
Rest 90 seconds
B.
Three sets of:
Max Rep Inverted Barbell Row
Rest 2 minutes
Elevate feet on 20” bench or box
Start with arms straight, pull to touch chest to the bar.
Bike Endurance Option
Two sets of:
12 minute bike @ 105% of your NEW 20 minute average watts
Rest 6 minutes between sets
Running Endurance Option
For distance:
35-40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Endurance Option
Row 20 minutes @ 7-10 seconds slower than your desired 5000 meter PR Pace