Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
1 Legless Rope Climb
Rest 60 seconds, and then…
Against a 3-minute running clock, complete as many reps as possible of:
3 Devils Press (50/35 lb DBs)
100-Foot Sandbag or D-Ball Carry (150/100 lbs)
Rest 60 seconds, and then…
Against a 3-minute running clock:
Max Distance Row
Rest 3 minutes and repeat the entire 11 minutes again.
A.
Ten sets of:
Deadlift x 2 reps @ 80% of 1-RM
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
B.
Four sets for times of:
30/22 Calorie Row or Bike Erg
20 Thrusters (135/95 lbs)
10 Sandbag or D-Ball Cleans (150/100 lbs)
Rest 3-4 minutes
C.
Every minute, on the minute, for 12 minutes:
Minute 1: 15 V-Ups
Minute 2: 30 second Prone Plank
Minute 3: 30 Flutter Kicks
Athlete Notes:
Nothing like some sprintervals to make you really earn your weekend! These can get real nasty, real quick! Your goal should be to remain as consistent as possible across the four sets. Don’t come out of the gates so hot round 1 that you completely drop off by the second round. Hit the row at an aggressive, but not sprint, pace. The thrusters should be done in 1-2 sets for the first few, maybe a 3rd set on rounds 3-4 if your legs are trashed at that point – please pick a weight that allows for this. When you get to the sandbag cleans, just keep putting your hands on the bag. Utilize the “lap” technique to help optimize the hip drive. Your legs will be smoked, so simply picking the bag and chucking it likely won’t be an option. Get it into your belly, load your hips, and aggressively thrust them upwards to get the bag over your shoulder! Use that 3-4 minutes of rest to lower your heart rate, shake your legs out, and prep your mind to go hard again! Earn that weekend!
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.
Strongman Option
Every 90 seconds, for 9 minutes (6 sets of):
6-8 Sandbag to Shoulder*
50-Foot Sandbag Bearhug Carry
*Pick a sandbag weight that allows you to complete the 6-8 reps as touch-and-go style, AND that you can finish each set in 45-60 seconds MAX.
Bike Endurance Option
Three to Five sets for max meters:
3 minutes of Concept 2 Bike Erg
Rest 3 minutes between sets
*If pace drops significantly, the workout is concluded.
Running Endurance Option
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 95+% of your 400m PR pace
Similar to last week…but this week you’re going to increase the pace you’re holding for the 200m repeats.
Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing
Compare results with the week of July 17, 2021.
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.