Primary Training Session
Get Moving || Warm-Up
Two sets of:
20 Banded Presses
20 Supinated Grip Band Pull Aparts
15 Pronated Grip Band Pull Aparts
10 Strict Pull-Ups
Followed by…
Three sets of:
5 Broad Jumps
Rest as needed
A.
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk x 1.1.1 @ 60%
*Rest 5-10 seconds between reps
B.
Every 2 minutes, for 10 minutes (5 sets of):
3-Position Hang Power Clean @ 60-70%
(High Hang, Mid Hang, 2″ Below the Knee)
C.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets
*Treat these similar to a power row.
D.
For total time:
50 Alternating Dumbbell Snatches (50/35lbs)
400 Meter Run
30 Chest to Bar Pull-Ups
20 Handstand Push-Ups
10 Bar Muscle Ups
Rest exactly 3 minutes, then…
25 Alternating Dumbbell Snatches (50/35lbs)
200 Meter Run
15 Chest to Bar Pull-Ups
10 Handstand Push-Ups
5 Bar Muscle Ups
E.
Three sets of:
10-12 Dumbbell Arnold Presses
Rest 30 seconds
10-12 Supinated Grip Inverted Rows
Rest 60 seconds
F.
Four rounds of:
45 Second Side Plank (right)
45 Second Side Plank (left)
Athlete Training Notes:
Saturday’s are about sprinting so let’s push the pace today and aim for big unbroken sets if you can. The 50 and 25 dumbbell snatches should be unbroken. The runs should be at a faster pace than your mile PR. The chest to bar pull-ups we should be aiming for 1-2 sets for both the 30 and the 15. The handstand push-ups you may perform as kipping or strict but we want them done in 1-2 sets as well. Then the bar muscle ups we’re looking for unbroken. If you will struggle doing this then we’d suggest dropping everything by a couple reps on the first round to where you could perform them unbroken but it might still be a challenge to do so. Use the 3 minute rest to catch your breath then we want you moving at an even faster pace to finish out the short round.
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.
Zone 2
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.
Machine Mixed Modal
Four sets for times of:
400 Foot Shuttle Run (25′ increments)
40/32 Calorie Echo/Assault Bike
400 Foot Shuttle Run (25′ increments)
20/16 Calorie Echo/Assault Bike
Rest 2 minutes between sets
Pipes
Four rounds of:
45 Second Side Plank (right)
45 Second Side Plank (left)
Followed by…
Every minute, on the minute, for 5 minutes:
30 Seconds of Banded Hammer Curls + 30 Seconds of Banded Triceps Extensions