Primary Training Session
Skill Based Warm-Up
Three sets of:
500 Meter Row
15 Dumbbell Deadlifts
10 Dumbbell Lunges
4 Toes to Rings
4 Muscle Ups
4 Strict Dips
Perform at increasing intensities and increase weight on dumbbells as you get warm.
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat.
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch
x 2 reps
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
C.
Every minute on the minute for 18 minutes (9 sets) of:
Minute 1: 9-12/7-9 Calorie Assault Bike + Touch & Go Snatch x 3 reps @ 65-70%
Minute 2: 10 Chest to Bar Pull Ups + Touch & Go Snatch x 3 reps @ 65-70%
D.
Three to Four sets of:
100 Foot Plate Pinch Carry
Rest as needed
*The goal is to be heavy enough that you just barely make it back, that can be accomplished by the loading, or simply walking slower.
Athlete Notes:
Today we’re continuing with our mix of skill, go, and barbell cycling! We want you to take all that great positional lifting from the last cycle and transfer it into a workout that involves some heavy breathing and technical lifting! The better your technique stays dialed in, the easier this workout will be for you! As with all EMOM’s, the most important thing is to START! If you wait, that clock will tick away before you know it, and it’s impossible to catch back up once you fall behind! Please modify to be able to finish each station in the :40-:45 range, for at least the first few rounds!
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.
Every 90 seconds for 9 minutes (6 sets):
15 Band Assisted Strict Pull-Ups
B.
Three sets of:
Dumbbell Chinese Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Bike Endurance Option
Six sets of:
4 Minute BikeErg @ 112+% of your 20 minute average watts
Rest 2 minutes
Running Endurance Option
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Endurance Option
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes
I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.