Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
B.
Four sets for times of:
30 second Assault Bike Sprint
5-7 Muscle-Ups
3 Ground to Overhead
Rest 2 minutes
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
Please record number of calories acheived in 30 seconds on Assault Bike and total time per set, including the 30 second sprint. Limit transition time and push the pace!
The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.
C.
Eight sets of:
Push Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Followed by…
One set of:
Push Press x 10 reps @ 65-70% of 1-RM
Primary Conditioning Session
For time:
Row 500 Meters
50 Pull-Ups
Row 500 Meters
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.
Four sets of:
Kettlebell Biceps Curls x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
B.
Every minute on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 40 seconds
Interval 2 – Hollow Rock Hold x 40 seconds
Interval 3 – Russian Twists x 40 seconds
Aerobic/Gymnastics Option
Every Minute, for 30 Minutes (6 sets) of:
Station 1 = 18-20/13-15 Calorie Assault Bike
Station 2 = 15-18 Burpees
Station 3 = 18-20/13-15 Calorie Ski Erg or Row
Station 4 = 12 Strict Defict Handstand Push-Ups (2-4″ Deficit)
Station 5 = Rest