Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike OR Row
20 Banded Seated Horizontal Rows
20 Alternating Cossack Squats (10 each side)
10 Half Kneeling Single Arm Dumbbell Presses (each arm)
100 Foot Sandbag Bearhug Carry
30-45 Second Wall Sit
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 2 second pause at mid knee
Sets 1-2: 2 reps @ 75% of 1-RM Power Snatch
Sets 3-4: 2 reps @ 80% of 1-RM Power Snatch
Sets 5-6: 1 rep @ 85% of 1-RM Power Snatch
Sets 7-8: 1 rep @ 90% of 1-RM Power Snatch
B.
Ten sets of:
Power Jerk x 3 reps @ 70-75%
Rest 60 seconds between sets
C.
Three sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
6-8 Single Arm Dumbbell Rows (each arm)
Rest 90 seconds between sets
D.
Five sets for times of:
200 Meter Run
10 Dumbbell Bench Press (70/50lbs)
75 Double Unders
20/15 Calorie Row or Ski
Rest 2 minutes between sets
Athlete Training Notes
Cardio pump sesh coming up today. Your goal should be to keep intervals to 4 minutes or less. The run should be at or faster than your mile pace. Knock out the dumbbell bench unbroken – choose your weight accordingly. The double unders should take about 45-50 seconds if you’re able to get through them without tripping. The last row or ski we’re looking for another 45 seconds or so which means you’ll have to hold around a 1450/1160+ pace to be able to do so. These are meant to be fast paced so hit it hard then take your 2 minutes rest.
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.
Shoulder Health
Three sets of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Rest as needed
Followed by…
Three sets of:
5 Double Dumbbell Windmills (each side)
Rest as needed
Skill Work
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: Handstand Walk (Optional Obstacle)
Station 2: 20-30 Second L-Sit Hold
Station 3: Free-standing Handstand Hold Practice
Station 4: 5 Single Arm Dumbbell Hang Squat Snatches (50/35lbs) (each arm)
55+:
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: Handstand Walk x Max Distance in 45 seconds
Station 2: 20-30 Second L-Sit Hold
Station 3: Handstand Hold Practice
Station 4: 5 Single Arm Dumbbell Hang Squat Snatches (35/20lbs) (each arm)
Strongman Pump
Four sets of:
15 Medball GHD Sit-Ups (20/14lbs)
50 Foot Hand Over Hand Rope Pull OR 3 Rope Climbs
10-15 Stationary Dips
50 Foot Sled Push (return sled)
Rest 2 minutes between sets
55+:
Four sets of:
15 Medball GHD Sit-Ups
50 Foot Hand Over Hand Rope Pull OR 3 Rope Climbs
8-10 Stationary Dips
50 Foot Sled Push (return sled)
Rest 2 minutes between sets
Pure Conditioning
“Mikko’s Triangle”
Every minute, on the minute, for 40 minutes:
Station 1: 17-21/14-17 Calorie Row
Station 2: 17-21/14-17 Calorie Ski
Station 3: 17-21/14-17 Calorie Echo/Assault Bike
Station 4: Rest
“Mikko’s Triangle”
35-54:
Every minute, on the minute, for 40 minutes:
Station 1: 14-17/11-14 Calorie Row
Station 2: 14-17/11-14 Calorie Ski
Station 3: 14-17/11-14 Calorie Echo/Assault Bike
Station 4: Rest
55+:
Every minute, on the minute, for 40 minutes:
Station 1: 12-15/9-12 Calorie Row
Station 2: 12-15/9-12 Calorie Ski
Station 3: 12-15/9-12 Calorie Echo/Assault Bike
Station 4: Rest