Primary Training Session
Get Moving || Warm-Up
Complete as many rounds and reps possible in 20 minutes, performed at 80%, of:
500 Meter Row
50 Foot Walking Dumbbell Lunge
400 meter Run
10 Burpee Dumbbell Deadlifts
A.
Every 2 minutes, for 10 minutes (5 sets) of:
15 Deadlifts @ 50% of 1-RM Deadlift
Perform touch and go, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not even let the full weight of the bar rest on the ground. You may use straps.
(Please do not put your phone under the plates…)
B.
Complete one of the following…
Option A:
Every minute, on the minute, for 6 minutes:
3-5 Ring Muscle Ups
Option B:
Every minute, on the minute, for 6 minutes:
3-5 Bar Muscle Ups
Option C:
Every minute, on the minute, for 6 minutes:
1-2 Rope Climbs
C.
Every 8 minutes, for 32 minutes (4 sets) of:
200 Meter Run (Assault Runner if possible)
15/10 Calorie Assault Bike
20 Single Dumbbell Step Ups (70/50lbs)
15/10 Calorie Assault Bike
200 Meter Run (Assault Runner if possible)
Athlete Notes:
The final workout to end the week is another sh*t sandwich. We’re looking for all these intervals to take around 4 minutes or so. Push the pace, see how fast you can go, then use that extensive rest to recover and hit the next interval hard! Finish the week strong.
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Warm up ✅ 3 rounds and change
A. @245
B. 5 MU
C. Subbed 250m row for run due to weather
4:58/4:47/4:57/4:55
Warmup done – 3rnds
A. Done w/ 105Kg
B. EMOM 6 done w/10 strict PUs
C. Rx – 4:43/4:51/4:47/4:39
Did the “Chad” memorial workout, with a twist
1000 box step ups (20lbs weight vest)
Every 5’ perfom:
10 single arm alternating devil’s press 50lbs
Finished in 58:27, so 12 rounds dp
Great mental stuff, zoned out for the whole hour
A. 115
C. 5:10/5:05/4:52/4:55, used 30lb DB. Focused on hard sprints at the front and back along with nasal breathing during my rests
A. Done
Did B and C the other day
B. 5 bar muscle ups
C. Every 7 minutes due to time constraints used assault runner and echo bike
5:03/4:54/4:52/4:33
Nice work. Glad you got it in with tight time today