Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Elbow Plank
60 Seconds of Banded Good Mornings
Followed by…
Two rounds of:
200 Meter Run
20 Nose to Wall Shoulder Taps
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.
B.
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
30 Russian Kettlebell Swings (70/53lbs)
15 Strict Handstand Push-Ups
30/24 Calorie Row
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (70/53lbs)
400 Meter Run
C.
Three sets of:
Barbell Goodmornings x 8-10 reps
Rest as needed
Weighted Side-Bends x 12-15 reps per side
Rest as needed
D.
Three sets of:
15-20 Reverse Hypers @ 30-40% of your 1RM Back Squat
Rest as needed
*If you do not have a reverse hyper, perform 15-20 weighted GHD Back Extensions instead.
Athlete Notes:
Aerobic intervals coming up today. Don’t be surprised if this ends up taking around 8+ minutes each time, we want long intervals with minimal rest, almost like we’re going straight aerobic for 30 minutes. The rest allows you to push just a little bit harder to then hopefully bring your heart rate back down before starting the next set. Runs should be mile pace. Swings and handstand push ups should be unbroken for as long as you can and the row should take around 80-90 seconds each round.
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.
Running Option
Complete a steady pace jog for 10-15 minutes
Four sets of:
6 Minute Run @ 5k pace + 10 seconds per 400 meters
Rest/Walk 2-3 minutes
Additional Work
One set of:
50 GHD Sit Ups
50 Anchored Sit-Ups