Primary Strength Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 2 minutes, for 10 minutes (5 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 5 sets.
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch
*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk
D.
In 15-20 minutes…
Establish a 10-RM Back Squat
You should know your goal based on your October 22 effort. Aim for slightly higher than that number.
Rest 3 minutes then. . .
E.
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of today’s 10-RM
Primary Conditioning Session
A.
Against a 2-minute running clock:
25/18 Calorie Assault Bike
Max Rep Dumbbell Box Step-Overs (70/50 lbs to 24″”/20″” Box)
Rest 2 minutes between sets, and perform a total of FOUR sets.
When the running clock reaches 16:00…
B.
Against a 2-minute running clock:
25/18 Calorie Row
Max Rep Alternating Dumbbell Snatches (70/50 lbs)
Rest 2 minutes between sets, and perform a total of FOUR sets.
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 Option
A.
Three sets of:
Glute Ham Raise x 10-12 @ 2011
Rest as needed
B.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed
Assault Bike Conditioning Option
Thirty Four sets of:
30 seconds of Assault Bike
Rest 30 seconds
Be consistent across the 34 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as October 22.
Gymnastics Skills Option
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Legless Rope Climbs- Practice a quick descent. Tapping the top and learning to drop quickly while still in control. This may mean only dropping 1-2 feet at a time right now to get comfortable and then build from there. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping and squeezing with your thighs.
Rope Climbs – Use your legs and practice the same goal as legless with hopefully a quick descent.