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 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat
*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
When the running clock reaches 15:00…
B.
Every 3 minutes, for 6 minutes (2 sets):
Clean x 1 rep @ 95%
C.
Eight sets of:
Deadlift
Set 1 = 5 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 3 reps @ 70%
Set 4 = 3 reps @ 75%
Sets 5-8 = 1 rep @ 80%
Perform the concentric/lifting phase with as much speed as you can.
Primary Conditioning Session
Every 7 minutes, for 28 minutes (4 sets):
1000 Meter Bike Erg or 500 Meter Row
20 Dumbbell Walking Lunge Steps (70/50 lb – Farmer’s Carry)
30 Push-Ups
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.
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts (50/35 lbs)
5 Dumbbell Front-Racked Squats
5 Dumbbell Push Press
50-Foot Front-Racked Carry
50-Foot Farmers Carry
Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.
C.
600-Foot Prowler Sprint
(no stops, no walking)
Mixed-Modal Conditioning Option
Five sets of:
10 Burpees
25/18 Calorie Assault Bike
15 Wall Ball Shots (30/20 lbs)
Rest 2 Minutes