Mobility, Activation & Warm-Up
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Two sets of:
30 seconds Shoulder Circles
30 seconds Bear Crawl with Wrist Stretch
30 seconds Prone Plank Hold
and finish with …
Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed
Skill-Based Movement Primer
Every 6 minutes, for 18 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 Meter Run
10 Power Snatches (75-115/55-75 lbs)
Wall Walk + 10 Nose to Wall Handstand Marching
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
35-54:
Three sets for times of:
12 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lbs)
8 Hang Snatches
Rest 90 seconds
55+:
Three sets for times of:
12 Chin-over-the-Bar Pull-Ups
10 Overhead Squats (95/65 lbs)
8 Hang Snatches
Rest 90 seconds
Scaling options for Pull-Ups (choose one of the following):
Band-Assisted Pull-Ups
Jumping Pull-Ups
Strict Pull-Ups (Reduce reps by half)
C,.
For time:
100-Foot Overhead Carry
40/30 Calorie Ski Erg (or Row)
50 Kettlebell Swings
40/30 Calorie Ski Erg (or Row)
100-Foot Overhead Carry
35-54: 24/16 kg
55+: 16/12 kg
Athlete Notes:
Speed intervals! The goal is fast and unbroken!
After that you will be able to attack a quick burner that will test your overhead strength endurance. Push the pace on all stations, try to stay unbroken on your kettlebell swings and trust your overhead endurance when you get to the final 100-foot overhead carry.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option Twelve sets of:
60 seconds of Assault Bike
Rest 30 seconds