Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Bike
50 Foot Bodyweight Walking Lunge
25 Banded Good Mornings
15 Jumping Air Squats
Followed by…
Five reps of:
Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps
A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1.1 reps from medium blocks
*Set the block height to where the bar sits at mid patella.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from mid patella.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 8 reps @ 68%
C.
Against a 3 minute clock, complete as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10′)
15 Dumbbell Burpee Deadlifts (70/50lbs)
100 Foot Farmer Carry (70/50lbs – 25 Foot Increments)
Max Calorie Echo/Assault Bike in the remaining time
Rest 90 seconds and repeat for a total of FIVE sets
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
D.
Four sets of:
50 Foot HEAVY Walking Lunge (Farmer Hold)
Rest 60-90 seconds between sets
E.
Three rounds of:
100 Flutter Kicks
100 Russian Twist
60 Second Elbow Plank Hold
Athlete Training Notes:
Unbroken wall balls, push the pace on the burpee deadlifts, unbroken and quick on the farmer carry, hammer the row, recover in 90 seconds. Simple enough! These 2:1 work:rest workouts are meant to hurt so let’s push past that comfort zone a little bit here. Go one rep further on the wall balls, push a little harder on the dumbbells, pull a little harder on the row and then see where the wheels fall off for you. If you’re getting the same calories in round 5 that you got in round 1, then you didn’t approach this training piece correctly, or you’re just freakishly fit which is ok too.
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
A.
For time:
100 Back Squats (135/95lbs) OR 45%
*Every break perform 15 Toes to Bar
B.
Five sets of:
15 HEAVY Russian Kettlebell Swings
Rest 30 seconds between sets
Row Endurance
Two sets of:
4 Minute Row for MAX Calories
Rest 5 minutes between sets
Zone 2 Conditioning
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Sled Session
Accumulate 1 Mile in a Sled Drag with 30-40% of Bodyweight