Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…
–Couch Stretch
–Pigeon Stretch
–Deadbugs
Followed by…
Three sets of:
60 Second Wall Sit
20 Alternating Lateral Lunges
10 Empty Barbell Hang Muscle Cleans
5 Empty Barbell Thrusters
25 Single Unders
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean from Mid Thigh
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
B.
Back Squat
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 90+%
Sets 6, 7, and 8: 8 reps @ 65-70%
Rest 2 minutes between all sets
C.
“Syndicate Crown Fury Road” (Individual Variation)
Against a 3 minute clock, perform as much distance as possible of:
20 Wall Ball Shots (30/20lbs to 10/9′)
15 Dumbbell Deadlifts (50/35lbs)
20 Dumbbell Shoulder to Overhead
Max Distance Dumbbell Front Rack Lunge in the remaining time.
Rest 60 seconds and repeat for FOUR total sets.
D.
Three sets of:
60 Seconds of Banded Good Mornings
Rest 30 seconds
Athlete Training Notes
Coming up today we’re testing ourselves against a past semi-final workout. This one came from the Syndicate Crown team events where they performed the deadlifts, push press, and lunges with the worm. Best strategy for this one is going to be to try and go unbroken for as long as possible. If you start blowing up then you’ll want to take a quick break on the wall balls because that heavy ball is going to really tax the shoulders but the break on a wall ball usually isn’t quite as long as if you’re dropping dumbbells. Smooth, controlled, make sure you’re keeping your heart rate in check. If you do those things then you’ll post a solid score here. Ideally you’re going to have about 30-60 seconds of lunging, maybe more! If you’ve got a worm and team of 4 then give it a go with your squad and let us know how it goes!
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