Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Light Lateral Raises
15 Dumbbell Upright Rows
Followed by…
Three sets for times of of:
30 Plate Hops
Rest as needed
Followed by…
Three sets for distance of:
Triple Broad Jump
Rest as needed
A.
Twelve sets of:
Power Jerk x 3 reps @ 55%
Rest 60 seconds between sets
B.
Individual Option:
Three rounds for time of:
12 Ring Muscle Ups
30 Alternating Single Leg Pistol Squats
9 Hang Power Snatches (155/105lbs)
*Sub for Ring Muscle Ups is 30 Pull-Ups
Team Option:
in M/F pairs…
Three rounds for time of:
20 Ring Muscle Ups (split however)
30 Synchronized Alternating Single Leg Pistol Squats
10 Synchronized Hang Power Snatches (155/105lbs)
C.
Four sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
8-10 Single Arm Dumbbell Rows (each arm)
Rest 90 seconds between sets
*Goal is to be at a weight where you struggle to get the 10th rep for ALL FOUR sets.
C.
Three sets of:
30 Banded Triceps Pressdowns
Rest 30 seconds
15 Dumbbell or Kettlebell Chest Supported Rows
Rest 1-2 minutes
Athlete Training Notes
This workout is going to get grippy! We’re looking to use those pistols as a chance to shake the arms out a bit because the muscle ups and snatches are definitely going to be taxing for the grip and shoulders. On the muscle ups we’ll be looking for 2-4 sets to get the 12 reps. Ideally in round 1 you’re 1-2 sets, then round 2 you’ll be 2-3 sets, and then round 3 you’re trying to get it done in less than 4 sets. The pistols we just want consistency. Rounds 1, 2 and 3 should all be similar time-wise here. It’s not a sprint, but just keep moving at a smooth pace. The snatches you’ll likely benefit from breaking into 2-3 sets each round. Breaking the barbell is a much shorter thing than breaking a bunch on the rings so especially during rounds 1 and 2 you’ll want to break it up and then by round 3 with nothing left it’s time to empty the tank!