Congrats on Semi’s!
Hey guys now that quarterfinals are over we’ve had some questions about training going forward. If you’re someone who has qualified for semi-finals and would like a little additional guidance leading up to that, please email Holden or Hunter and let us know! We’d also love to get you guys out to San Diego for a mock semi’s weekend so again, please email us if you’re someone that has qualified and would like to be included!
Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Farmer Carry
10 Goblet Squats
10 Goblet Hold Good Mornings
10 Kettlebell Sumo Deadlift High Pulls
15/12 Calorie Bike or Row
A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Hang Cleans + Clean
Sets 1-2 @ 50%
Sets 3-4 @ 60%
Sets 5-6 @ 65-70%
Sets 7-8 @ 70%+
Base this off of your current 1-RM Clean
B.
Four sets of:
4-6 Snatch Grip Deadlifts @ 50% of 1RM Snatch
Followed by…
4-6 Snatch Grip Romanian Deadlifts
Rest as needed
*Yes, this says snatch grip. It’s accessories for pulling.
C.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 16-18/12-15 Calorie Echo or Assault Bike
Station 2: 5-8 Burpee Box Jump Overs + 10 Box Step Ups (24/20″)
Station 3: 18-20/15-17 Calorie Row
Station 4 AND 5: 3 Ring Muscle Ups + 6 Strict Handstand Push-Ups + 9 Dumbbell Hang Clusters (50/35lbs) then rest the remainder.
Athlete Notes:
We’ve got a mid week EMOM headed your way today with some aggressive movements and numbers. The goal as always is to stay ahead of the clock so make sure you’re picking reps that you can complete in about 40-45 seconds at the start and then expect the time to creep up a bit. Stay ahead of the clock and don’t get left behind!
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.
Mixed Modal Option
Eight sets of:
15/12 Calorie Assault Bike
10 Lateral Burpee Box Jump Overs (24/20″)
100 Foot Sandbag Bearhug Carry (150/100lbs)
Alternate full sets 1:1 with a partner
Running Option
Five sets of:
5 Minute Run
2 Minute Walk
Strength Accessory
Three sets of:
6-10 Wide Grip Strict Pull-Ups
Immediately followed by…
MAX Reps Banded Wide Grip Strict Pull-Ups
Rest as needed
Additional Work
Five sets of:
25 Foot Handstand Walk
1-3 Legless Rope Climbs*
25 Foot Handstand Walk
Rest 90-120 seconds between sets
*For the rope climbs, accumulate at least 3 reps each round so add legs if you need to in order to keep the intensity higher.