Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:
–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
20 Banded Good Mornings
Followed by…
Three sets of:
5 Clean Grip High Hang High Pulls
5 Mid Hang Muscle Cleans
5 Low Hang Power Cleans
5 Box Jumps (step down)
Rest as needed
*Empty barbell up to 95/65lbs.
A.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Hang Clean
*Start at 60-65% of your 1RM Clean and build to today’s heaviest set.
B.
Ten sets of:
3 Back Squats @ 75-80%
Rest 60-90 seconds between sets
C.
Partner Option:
For time:
60 Double Dumbbell Snatches (50/35lbs)
20 Synchronized Burpee Pull-Ups
60 Dumbbell Box Step Overs (50/35lbs to 24/20″)
20 Synchronized Burpee Pull-Ups
60 Dumbbell Squats (50/35lbs)
20 Synchronized Burpee Pull-Ups
60 Dumbbell Thrusters (50/35lbs)
*Split all non synchronized reps however.
Individual Option:
For time:
30 Double Dumbbell Snatches (50/35lbs)
20 Burpee Pull-Ups
30 Dumbbell Box Step Overs (50/35lbs to 24/20″)
20 Burpee Pull-Ups
30 Dumbbell Squats (50/35lbs)
20 Burpee Pull-Ups
30 Dumbbell Thrusters (50/35lbs)
D.
Three sets of:
15 Banded Sumo Deadlifts @ 45-55% + 25% Band Tension
Rest 60-90 seconds between sets
Athlete Training Notes
The final workout of the week is going to be a fun partner chipper so grab your buddy and work through this one together splitting all of the non synchronized reps however you need to. Make sure you’re synced up at the top of the pull-up on those burpee pull-ups. If you’re running through this one individually then your goal is 2-3 sets on all the dumbbell movements (or less) and then a consistent pace on the burpee pull-ups, one every 4-6 seconds is ideal. Remember, losing 1 extra second per burpee pull-up translates over to 60 seconds in the workout. Does it really matter on a random Saturday in July? No. Does it make a difference learning how to pace this for down the road? Yes. Keep track of your paces and keep track of the little things so that you can use them to help your progress later on.
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
Four to Five sets of:
15-20 Barbell Hip Thrusts
Rest 30 seconds
4-6 Tempo Glute Ham Raises @ 51A1
Rest 1-2 minutes
Followed by…
Five rounds of:
20 Alternating Leg V-Ups
50 Medball Russian Twist (14/10lbs)
100 Foot Suitcase Carry (each side)
Grip
Three rounds for time of:
30 Second Rope Hang Hold
100 Foot Dumbbell Hex Carry (20/15lbs)
Pure Conditioning
C2 Bike Option:
4000 Meter C2 Bike @ 75% of 4k Pace
Rest 2 minutes
4000 Meter C2 Bike @ 80% of 4k Pace
Rest 3 minutes
4000 Meter C2 Bike @ 85% of 4k Pace
Rest 4 minutes
4000 Meter C2 Bike @ 85+% of 4k Pace
Rowing Option:
2000 Meter Row @ 75% of 2k Pace
Rest 2 minutes
2000 Meter Row @ 80% of 2k Pace
Rest 3 minutes
2000 Meter Row @ 85% of 2k Pace
Rest 4 minutes
2000 Meter Row @ 85+% of 2k Pace
Echo/Assault Bike Option:
7 Minutes @ 75% of 20 Minute Test
Rest 2 minutes
7 Minutes @ 80% of 20 Minute Test
Rest 3 minutes
7 Minutes @ 85% of 20 Minute Test
Rest 4 minutes
7 Minutes @ 85+% of 20 Minute Test
Running
For completion:
1600 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 3 minutes
1600 Meter Run
Rest 4 minutes
1600 Meter Run
Goal is to start at 75-80% of your Mile PR pace on the first interval and then increase each set after that.
You make learning a joy.