Primary Training Session
Get Moving || Warm-Up
Three rounds for quality of:
50 Single Unders
5 Wall Walks
50 Foot Bodyweight Walking Lunge
200 Meter Jog
A.
Every minute, on the minute, for 5 minutes:
5 Squat Clean to Overhead @ 40-50% of 1-RM Clean
When the clock reaches 5:00, begin…
Every 90 seconds, for 6 minutes (4 sets) of:
3 Cleans @ 50-60% of 1-RM Clean
When the clock reaches 11:00, begin…
Every 2 Minutes, for 10 Minutes (5 sets) of:
2 Squat Cleans
Set 1: 70%
Set 2: 75%
Sets 3-5: 80%
B.
For total time:
Three rounds of:
45 Wall Ball Shots (20/14 to 10′)
10 Shuttle Runs*
After the 3rd round, rest 2 minutes, then…
Three rounds of:
30 GHD Sit-Ups
10 Shuttle Runs*
After the 3rd round, rest 2 minutes, then…
Three rounds of:
150 Foot Handstand Walk (25 foot increments)
10 Shuttle Runs*
TIME CAP = 30 MINUTES
*1 Shuttle Run = 25 Feet Down and Back (50 feet total)
C.
Every 3 minutes, for 12 minutes (4 sets) of:
Deadlift
Sets 1-2: 5 reps @ 75%
Sets 3-4: 10 reps @ 70%
D.
Three sets of:
MAX GHD Face Down Hold (add weight if you can make it more than 60 seconds)
Followed by…
15-20 Side Bends Each Side
Rest as needed
Athlete Notes:
We’ve got some bigger sets coming up today. Starting with the first piece we’ve got some wall balls and shuttle runs. The goal here is unbroken sets on all three rounds of the wall balls. Try pushing the shuttle runs to see if you can recover between them. After that you’ll get a little rest and then it’s on to the GHD sit ups and shuttle runs. We’re looking for unbroken on those and then again use the shuttle run to recover but try to push the pace a little bit. Our last bit is going to be tough because now your shoulders and midline are fatigued. If you’re proficient on your hands then push the pace here and try to kick back up sooner than you’d like to. Again, push the shuttle runs while still using them as a chance to recover between sets of handstand walking.
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.
Running Option
Three sets of:
5 Minute Run @ Fast Pace
10 Minute Jog @ Comfortable pace
Zone 2
Three sets of:
5 Minute Jog
5 Minute Row
5 Minute Bike
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
Here is what you will note at the end of the workout:
Average Pace held on each machine
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Every minute, on the minute, for 20 minutes:
Station 1 – 4 Toes to Rings + 3 Ring Muscle Ups + 2 Dips
Station 2 – 15-18/12-15 Calorie Row, C2 Bike or Echo Bike