Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
30 Seconds of Air Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
Followed by…
Three sets of:
5 Broad Jumps for Distance
Rest 60-90 seconds between sets
A.
Take 15-20 minutes to build to today’s heavy…
3-Position Clean + Split Jerk
(Mid Hang + Low Hang, Floor)
*Cleans may be squat or power. You may drop after the 2nd hang clean and perform the jerk only after the last clean.
B.
Five sets of:
Strict Press x 5 reps @ 65+%
Rest 1-2 minutes between sets
C.
For total time:
Five rounds of:
5 Shoulder to Overhead (205/145lbs)
10 Box Jump Overs (30/24″)
Immediately followed by…
Five rounds of:
5 Shoulder to Overhead (165/115lbs)
10 Burpee Box Jump Overs (24/20″)
D.
Three sets of:
Max Reps Incline Bench Tate Press (aim for 12-15)
Rest 30 seconds
15 Weighted Side Bends (each side)
Rest 90 seconds
Athlete Training Note
This one is going to be a shoulder and lung burner. The first five rounds we’ve got a challenging barbell weight and a tall box. The goal is unbroken here and then smooth and consistent on the box jump overs. BE CAREFUL OF YOUR SHINS. Remember that it’ll be faster to slow down the last couple box jumps and pick the bar up right away than hammer the box and take forever to pick up the bar. As soon as you finish the first five rounds we’ll flip the box down to the 24/20″ side, take weight off the bar (this is a skill in and of itself) and then hammer out five rounds with a lighter weight. The addition of burpee box jump overs is definitely going to add to the shoulder fatigue here so you’ll want to remain consistent enough on the burpees to not lose any time but also not have to rest before going back to that barbell. If you can, keep track of your splits and note how long specific movements take and where the dropoff is, if any. Let us know how it goes and any adjustments you make throughout the workout.