Mobility & Activation
Banded Tricep Stretch x 30 seconds per side
Banded Pass Thrus x 30 seconds
Banded Hip Flexor Stretch x 30 seconds per side
Ankle Pulse x 60 seconds per side
Warm-Up Primer
Two rounds at 70-75% effort of:
400 Meter Run or 500 Meter Row
6-8 Windmills (right side)
10 Goat Bag Swings
6-8 Windmills (left side)
15 Russian Kettebell Swings (heavy)
6-8 Tall Box Jumps
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 73-75% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90%
C.
Four sets of:
60 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
60 seconds of Standing Bike Erg (Damper 10) OR Assault Bike
Rest 2 minutes
Please record max calories achieved each set
Athlete Notes:
Today we’re sneaking in a little burner at the end of our lifting session. If you complete today’s training properly, your legs should be smoked by the end of the back squats. THAT is the focus. We want you to get strong. A few of you attended our Athlete Assessment Combine at Invictus Seattle recently. What was something that stood out to us? Strength numbers. That’s why we program these days during the off season, so your focus is 100% solely on strength and building your foundation. The burner at the end of this is strategic. We want to flood those legs even further and see if you can still produce some power output once they’re already smoked. Hit today’s session hard and really hone in on your specific weakness.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
BikeErg Option
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.