Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 2 minutes, for 14 minutes (7 sets):
Clean
*Set 1 = 1 rep @ 75% of 1-RM Clean
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%
B.
Deadlift
Set 1 = 5 reps @ 55%
Set 2 = 3 reps @ 65%
Set 3 = 3 reps @ 75%
Set 4 = 2 reps @ 80%
Set 5 = 1 rep @ 85%
Set 6 = 1 rep @ 90%
Sets 7-10 = 2 reps @ 75-80%
Perform the concentric/lifting phase of this lift with as much speed as you can.
Primary Conditioning Session
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
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 Training Option
A.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
B.
Five sets of:
5 Unbroken Dumbbell Deadlifts
5 Unbroken Dumbbell Cleans
5 Unbroken Dumbbell Front Squats
5 Unbroken Dumbbell Push-Press
Rest 60 seconds
Perform with a weight you can continuously move for all 4 movements. A good goal would be 70/50 lbs
C.
600-Foot Prowler Sprint
(no stops, no walking)
Mixed-Modal Conditioning Option
Four sets of:
20/15 Calorie Assault Bike
50-Foot Hand-Over-Hand Rope Pull
20/15 Calorie Assault Bike
Rest 3-4 minutes