Primary Training Session
Warm-Up
Complete, at increasing intensities, three sets of:
500 Meter Row
10 Box Jump (Step Down)
100 Foot Sandbag Carry
10 Toes to Rings
5-10 Ring Pull Ups
Focus on quality even when you are moving faster. This is still meant to be a warm up for deadlifting and not just to get you sweating
A.
Two sets of:
Deadlift x 10 reps @ 65-70% of 1-RM Deadlift
Rest as needed
Followed by…
Two sets of:
*Deadlift With Eccentric Pause x 6 reps @ 60-70% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
B.
Four rounds for time of:
5 Snatches (205/135lbs)
5 Sandbag Cleans (150/100lbs)
Rest 2 minutes, followed by…
Four rounds for time of:
8 Snatches (135/95lbs)
100 Foot Sandbag Carry (150/100lbs)
C.
Four rounds, not for time, of:
15-20 Banded Russian Kettlebell Swings
Rest as needed
Barbell Glute Bridges x 20 reps
Rest as needed
D.
Three sets of:
Banded Hamstring Curls x 25 reps
Knee Plank x 90-120 seconds
Rest as needed
Athlete Notes:
Get ready for your posterior chain to be on fire with today’s workout. It is a lot of pulling and will be a lot of stress on your low back. It’s a good think we’ve been doing all of that positional work over the past few months, sandbag carries, AND reverse hypers to make sure your low back is bulletproofed! For most of you we’d advise singles on the first four rounds at the heavier weight. Pulling a moderately heavy snatch and then picking up a sandbag is really going to tax your pull, so going touch and go will likely lead to burnout much quicker. After the rest when you’ve moved to a lighter barbell, the best strategy likely will still be quick singles because the sandbag carry will really elevate your heartrate. How well can you continue to breathe with something pressing down on your chest? Use this workout as an opportunity to stay over the barbell and checked in on the movement you’re working on.
B. With 135/100 and 95/100
10:43 and 9:57
A) 240
B) 8:34 Rx
6:32 Rx
C) done
D) done
Thanks so much!! Hope you had a great day
1 mile jogging to the park, then…
A)
Emom 10’
1-5’: 10 shspu
6-10’: 7 shspu
B)
For time
30-27-24-…9-6-3 reps
Burpee box jumps (little higher box)
360m run after every sets
Finished around 32-33’, moved really slowly today
Jogging back to the box (1 mile)
Warm up ✅
A. All deadlift sets @340
B. Did yesterday’s metcon. Knee feels a lot better, just want one more day before pushing it with flexion and load
C. D. Done
A. 325/295
B. Modified due to adductor strain
3 Sets
AMRAP 2
25 cal ski
Max strict pull ups
Rest 60 seconds
AMRAP 2
25 cal ski
100 foot farmer carry (70lbs)
Rest 60 seconds
Skis: 1:15/1:08/1:01/1:03/:56/:56
Strict pull ups: 5/11/12
Ski/carry: 1:53/1:46/1:42
C. Done
D. Done
What % of snatch should we look at using for B) ?
I would suggest the heavy bar being below 80%. It should be heavy, but something that you can a few reps in a minute even later in the workout.