Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
30 Second Supinated Hang from Pull-Up Bar
Followed by…
Three sets of:
5 Snatch Grip High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Overhead Squats
Rest as needed
*Empty bar up to 95/65lbs.
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 1.1 (rest 10 seconds between reps)
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch
*Sets 6-8 = @ 85% of 1-RM Power Snatch
(Bar should be at the middle of the knee when starting)
*If you don’t have blocks then perform from the hang at mid-patella.
B.
Every 90 seconds, for 10:30 (7 sets of):
3 Front Squats @ 70%
C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 5 reps @ 70-75%
Rest 2 minutes between sets
D.
Partner Option:
In teams of 2, complete four sets EACH for time of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (115/85lbs)
Alternate full rounds with each other.
Individual Option:
Four sets of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (115/85lbs)
Rest 1:1 between sets
Athlete Training Notes:
Finishing off a big week of training we’ve got another partner option. Push the pace on the runs, aim for unbroken on the chest to bar and thrusters. Remember, if you’re going slow your partner is getting more rest which means they’ll be able to speed up and in turn you’re getting less and less rest. See if you can beat their splits.
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
Three sets of:
8-10 Bulgarian Split Squats (each leg)
Rest as needed
Followed by…
Three sets of:
15-20 HEAVY Dumbbell Romanian Deadlifts
Rest as needed
Followed by…
Three sets of:
50 Reverse Hypers @ 30+% of 1RM Back Squat
Rest 2 minutes between sets
OR
Two sets of:
4 Minute Belt Squat or Banded March
Rest 60 seconds between sets
Grip
Four sets of:
30 Second Pull-Up or Ring Hang
Rest 30 seconds between sets
*Use Fat Gripz if you have them.
Followed by…
Accumulate 100 Barbell Forearm Curls
Pure Conditioning
Three sets of:
5 Minute Concept 2 Bike Erg OR Echo Bike
5 Minute Row or Ski
*Goal is to maintain a 130-160 heart rate.
**Start each of the 5 minutes at low end of zone 2 pace and increase effort each minute throughout.
COMPLETE THIS OR THE RUNNING, NOT BOTH.
Running
For completion:
5000 Meter Run
First 1.25 kilometers @ 80% of 5k pace
Second 1.25 kilometers @ 90% of 5k pace
Third 1.25 kilometers @ 90+% of 5k pace
Final 1.25 kilometers @ 100+% of 5k pace
COMPLETE THIS OR THE MIXED MACHINE WORK, NOT BOTH.
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