Primary Training Session
Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%
Followed by…
T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups
x 5 reps
Followed by…
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Followed by…
Reverse Pull Warm-Up x 10 reps
Followed by…
Two sets of:
Fire Hydrant Iso Hold
x 30 seconds per side
Dead Bug with Med Ball x 10 reps
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges
x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
B.
Tempo Back Squat @ 31X1
*Set 1 – 4 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 4 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 2 reps @ 85-90%
*Set 7 – 6 reps @ 70-75%
Rest 2 minutes between sets
C.
Every 12 minutes, for 36 minutes (3 sets) for times:
30/20 Calorie Assault Bike
30 Wall Ball Shots (30/20 lbs)
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
30/20 Calorie Assault Bike
D.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds
*MB Slam is over the knee that is not on the ground.
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.
Strength Accessory Option
A.
Four sets of:
1-1-2 Dumbbell Bench Press
x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds
B.
Three sets of:
Death March x 20 steps @ 2111*
Walking Lunges x 20 steps*
Rest 60 seconds
Reverse Hypers or Band Pull-Through wearing a weighted vest x 20 reps @ 1010
Rest as needed
*Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
Running Endurance Option
10-15 minutes of warm-up and running mechanics drills, and then…
Run 3-4 Miles @ 50-60% of your 1-Mile PR pace
Followed by…
10 minutes of Cool Down and Stretching
Rowing Endurance Option
Three sets of:
Row 3000 Meters @ 5k PR pace
Rest 2 minutes
20.4 – 235 reps – overall happy with this. Never performed this many pistols in one workout before and the heavier barbells felt a lot smoother than I expected. Everything was power clean + push jerk. Had about 20 secs to attempt 315 gave it a good effort but legs were smoked. If I were to do it again I’d push the 275 bar a little more. I was too conservative there.
Great to see this went well! Nice work!
Pts.
Warm up
A. Skipped snatched.
B. Set 1 @ 115kg
Set 2 @ 120kg
Set 3 @ 130kg
Set 4 @ 120kg
Set 5 @ 130kg
Set 6 @ 135kg
Set 7 @ 120kg
C. 10:30 – 10:40 – 11:00
First set
wb in sets of 10 shspu in sets of 5 bmu unbroken.
Second and third set
Wb in sets of 10 shspu in sets of 4 and 3
Bmu 8 reps + 2 singles
Joined a friend for 5 rounds of
50 double unders + 5 shspu
Open 20.4- 162 reps
Nice work on 20.4! Looks like a fun way to end a good training week!
20.4
238,
Was nervous about the 315 so I might have weighted to long. Trying again Monday and plan on being more aggressive. Bc they felt better than I thought they would
When will you trust yourself? You can finish this workout!
? I know man!
I think I let missing 315 in 19.2 get in my head..