Primary Training Session
Suggested Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Goblet Squats
A.
Take 15 minutes to build to a Front Squat OR Back Squat that is heavy but quality for the day.
*we’re looking for around 85-90%
Recommended sets:
1: 5 @ 50-60%
2: 4 @ 60-65%
3: 3 @ 70-75%
4: 2 @ 80-85%
5: 1 @ 85+%
6: 1 @ 85+%
B.
Every 90 seconds, for 15 minutes (10 sets of):
High Hang Snatch + Hang Snatch + Snatch
Sets 1-3: 60%
Sets 4-6: 65-70%
Sets 7-10: 70-75%
*Goal is one unbroken complex.
C.
Every 4 minutes, for 20 minutes (5 sets) of:
25 Wall Ball Shots (30/20lbs to 10/9′)
500 Meter Row
Max Single Arm Alternating Dumbbell Devils Press in remaining time (50/35lbs)
Your score will be the total number of Devils Press completed in the 20 minutes.
D.
Three sets of:
Reverse Dumbbell Fly x 12-15 reps
Rest as needed
Chinese Kettlebell Rows x 10 reps
Immediately followed by…
Bat Wing Hold x 30 seconds
Rest as needed
Athlete Notes:
This one is tricky. With no built in rest yo’ure going to have to be smart about how you approach it. Normally we’d say unbroken wall balls, send it on the row, and hang on for the devil’s press, but this is 20 minutes straight. A time domain might be a better approach here. Your goal should be to do what it takes on the wall balls and rower to give yourself at least a minute on the devil’s press each round. If you’re getting there with over 90 seconds then you sent it a little too hard and will likely burnout. 1-2 sets on the wall balls, especially in the deeper rounds, consistency on the rower, and then just keep moving on those devil’s press is going to be key.
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 Short Option
Seven sets of:
400 Meter Run
200 Foot Sandbag Carry
Rest 90 seconds
Set your goal to hold your 1 mile PR pace for the 400 meters for each round.
Strength Accessory Option
Three sets of:
Banded Monster Walk (Lateral) x 50 Feet each direction.
Rest 30 seconds
10-12 Sandbag Squats @2011 tempo
immediately followed by….
60 second wall sit
Rest as needed
Additional Work Option
Three sets of:
20-30 GHD Sit Ups
immediately followed by…
15 Bamboo Bar Bench Press
immediately followed by…
60 Second Plank with hands in low rings
Rest 60 seconds