Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
-Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two rounds of:
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Alternating Lateral Lunges (5/side)
50 Foot Broad Jump
Followed by…
Three sets of:
3-Position Snatch
Set 1 – Empty Bar
Set 2 – 75/55lbs
Set 3 – 95/65lbs
A.
Every minute, on the minute, for 6 minutes:
5 Power Snatches @ 40-50%
Rest until the 7:00 mark, then…
Every minute, on the minute, for 3 minutes:
10 Hang Power Snatches (95/65lbs)
B.
Eight sets of:
2 Front Squats @ 70%
Rest 60-90 seconds between sets
C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 6 reps @ 65-70%
Rest 2 minutes between sets
D.
Option A:
Four sets for times of:
400 Meter Run
15 Deck Squats (35/26lbs)
10 Ring Muscle Ups
Rest 2 minutes between sets
Option B:
Four sets for times of:
400 Meter Run
15 Deck Squats (35/26lbs)
25 Chest to Bar Pull-Ups
Rest 2 minutes between sets
*Perform either option based on what you’d prefer to work on today. You can also mix and match sets if 10 muscle ups and 25 chest to bar are both within your capabilities.
E.
Optional Additional:
Three rounds of:
100 Foot Suitcase Carry (each side)
*No built in rest.
Athlete Training Notes
Our last workout for the day draws a little inspiration from Dubai. The deck squat is a newer movement that we haven’t seen all too often. It’s basically a weighted reverse burpee but it’s going to smoke that core and even your shoulders which will make the muscle ups or chest to bar extra tough today! For this workout you’ve got 2 options. If you’re someone that needs work on chest to bar then you’re going to pick option B. If you’re someone that wants more muscle ups then you’ll go with option A. Either one is a great choice for the day so you choose based on what your specific needs are. Regardless of which option you’re choosing we’re looking for those 400’s to be pushed at slightly faster than mile pace. They’re not a full sprint because you’ve got a lot of work after them, but we do want you pushing a bit to see where your limits are. After that we’ll be looking for unbroken on the deck squats and then 1-2 sets on your specific gymnastics piece. Use that rest to shake the arms out and get ready to hammer it hard again. The goal is consistency on your sets. If you hit set one in 4 minutes and set 4 takes you 6 minutes then something went wrong!
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:
50 Reverse Hypers @ 30+% of 1RM Back Squat
Rest 2 minutes between sets
OR
Three sets of:
3 Minute Belt Squat or Banded March
Rest 60 seconds between sets
Grip
Three sets of:
150 Foot Plate Pinch Carry
Rest as needed to go unbroken
Followed by…
Accumulate 400 Meters in a Farmer’s Carry (44/26lbs)
Swim
Eight sets for quality of:
150 Meter Swim
*Rest as little as possible to maintain consistent time splits.
Monostructural Machine
Six sets of:
90 Second Bike, Ski or Row
30 second Rest
After the 6th set, rest until the 16:00 mark, then…
Four sets of:
2 Minute Bike, Ski or Row
60 Second Rest
*Goal is maximum sustainable (consistent) pace.
Running
Preferably performed on a track or soft surface (i.e. beach)…
Every 2 minutes, for 12 minutes (6 sets of):
300 Meter Run
*Rest/walk the remainder
Rest until the 16:00 mark, then…
Every 3 minutes, for 12 minutes (4 sets of):
400 Meter Run
*Rest/walk the remainder