Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
60 Second Push-Up Plank Hold
60 Second Wall Sit
20 Alternating Lateral Lunges
Followed by…
Three sets of:
5 Box Jump All the Way Overs
Rest as needed
A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 65%
B.
Every minute, on the minute, for 10 minutes:
Banded Wide Foot Box Squats to Parallel x 3 reps
**Special Notes**
-Load the bar to 65% of your 1RM and then add band tension that takes the lockout to an extra 30-35%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
C.
For time:
30 Clusters (155/105lbs)
*Every break, perform a 25 Foot Handstand Walk.
D.
Three sets of:
60 Second Wall Sit
20 Farmer Hold Alternating Reverse Lunges
10 Double Kettlebell Front Squats
Rest 90 seconds between sets
E.
Three rounds of:
10 Weighted Side Bends (each side)
20 Alternating Leg V-Ups
40 Russian Twist
60 Flutter Kicks
Athlete Training Notes:
Unbroken or bust. This workout should be quick. We’re looking for around 5-6 minutes or so but the trick is those unbroken reps. Push that redline a little bit to see how many you can hold on for then when you break hit the handstand walk and then take a second before starting that next unbroken set. How few sets can you get this done in?
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.
Gymnastics Volume
For time:
10-8-6-4-2-4-6-8-10 Strict Handstand Push-Ups
*Must perform as unbroken sets and come off the wall between each number.
Row Endurance
Ten sets of:
500 Meter C2 Bike @ :02-:04 Faster than 2k Pace
Rest 60 seconds between sets
C2 Bike Endurance
Ten sets of:
1000 Meter C2 Bike @ :02-:04 Faster than 4k Pace
Rest 60 seconds between sets
Sled Conditioning
Every 2 minutes, for 16 minutes (8 sets of):
150 Foot Sled SPRINT