Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Shuttle Runs (25 feet down and back = 1)
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Goblet Squats
20 Russian Kettlebell Swings
A.
Take 15-20 minutes to build to a heavy/quality of the following complex:
Snatch + Hang Snatch + Snatch + Overhead Squat
B.
Take 15 minutes to build to today’s 1 rep max front squat.
*If competing at semi’s next week, we’d advise stopping around 90% and making sure all sets/reps feel good.
C.
For time:
50 Pull-Ups
60 Wall Balls (20/14 to 10/9′)
35 Chest to Bar Pull-Ups
50 Wall Balls
20 Bar Muscle Ups
40 Wall Balls
D.
1-Mile Sled Drag at Approximately 30-40% of Lean Body Weight
Athlete Notes:
It’s full send Friday so we’re going to test your ability to knock out some big sets of gymnastics here. We had some of our in house athletes test this workout and they went unbroken on the 50 pull-ups, then unbroken on the 60 wall balls, then unbroken on the 35 chest to bar pull-ups, then had to break the 50 wall balls and then hit a wall on the 20 bar muscle ups. Go into this workout with a plan and err on the side of aggression to test your endurance and ability to string together bigger sets of movements. At the end of the day, this is training and this is where we learn our limitations.