Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Good Mornings
20 Alternating Lateral Lunges
15 Banded Presses
10/7 Calorie Bike
Followed by…
Ten reps of:
Depth Drop to Box Jump to Depth Drop to Broad Jump
Rest as needed
A.
In 15 minutes, build to today’s heavy:
Power Clean + Power Jerk
B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 8 reps @ 73%
C.
Three sets for times of:
200 Meter Run
15 Bar Facing Burpees
12 Hang Power Snatches (135/95lbs)
9 Overhead Squats (135/95lbs)
Rest or alternate full sets 1:1 with a partner.
D.
Three sets of:
12-15 Supinated Grip Chest Supported Rows
12-15 EZ Bar Skull Crushers
Rest as needed
E.
Three sets of:
60 Second Chinese Plank
30 Second Side Plank (each side)
Athlete Training Notes:
Straight forward engine work with a barbell. Hit the run at a hard pace, burpees at a smooth consistent pace, then see if you can go unbroken on the barbell. This one is going to test grip as well as overhead stability with an elevated heart rate. For training purposes we want you coming into the hang snatches breathing hard so that you know what it feels like to push and have to cycle the barbell. Take notes on all aspects of this workout. Times, how you felt, if you had to break, where you could’ve pushed, etc. The more detailed the notes the more you’ll get from this session.
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
For max unbroken reps:
Dumbbell Bench Press (50/35lbs)
*Go to true failure. This very well could be upwards of 50 reps. That’s why you’re subbing this for the primary metcon. If you do it right you shouldn’t have anything left.
Ski Erg Option
Four sets of:
60 Second Max Effort Ski Erg
Rest 4 minutes between sets
C2 Bike
Every 5 minutes, for 25 minutes (5 sets of):
50/40 Calorie C2 Bike Sprint
Pipes
Five sets of:
10 Barbell Curls
10 Bodyweight Triceps Extensions