Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Wall Sit
10 Snatch Grip Upright Rows
100 Foot Sandbag Bearhug Carry
10 Sandbag Bearhug Squats
Followed by…
Three sets of:
10 Medball Speed Skaters + Max Vertical Throw
Rest as needed
A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1.1 reps from low blocks
*Set the block height to where the bar sits at 2″ below the knee.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from 2″ below the knee.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 6 reps @ 76%
C.
Against a 4 minute clock, complete as many reps as possible of:
15/12 Calorie Echo/Assault Bike
50 Foot Farmer Hold Dumbbell Walking Lunges (50/35lbs)
10 Dumbbell Devil’s Presses (50/35lbs)
50 Foot Farmer Hold Dumbbell Walking Lunges
15/12 Calorie Echo/Assault Bike
Max Toes to Rings in the remaining time
Rest 2 minutes between sets and repeat for a total of FOUR sets.
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
D.
Three to Four sets of:
6-8 Tempo Snatch Grip Romanian Deadlifts @ 1111
Rest 90 seconds between sets
E.
Accumulate 50 Ab Wheel Rollouts
Athlete Training Notes:
Hit the bike hard, go unbroken on the lunges, steady pace on the devil’s presses, then unbroken back, hit a hard pace on the second bike and then hang on to those toes to rings. Can you get through this one quickly to maximize your time at the rings? Once you’re there, can you hang on? This one is going to get grippy especially in the 3rd and 4th rounds. Your goal should be to maximize reps before that muscle fatigue sets in. Hit the first couple rounds at a hard pace knowing that at some point you’re going to hit grip fatigue on this workout regardless of where you’re at. Give yourself as much time as you can on those rings to hit high reps before that happens.
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 max unbroken reps:
Sandbag Bearhug Squats (150/100lbs)
35-54: 150/100 lbs
55+: 100/75 lbs
*Go to true failure. This very well could be upwards of 50 reps. That’s why you’re subbing this for the primary metcon. If you do it right you shouldn’t have anything left.
B.
Three sets of:
10 Goblet Hold Box Step Ups (right)
Rest 15 seconds
10 Goblet Hold Box Step Ups (left)
Rest 60 seconds
Row Endurance
For Max Calories:
4 Minute Row
Rest 60 seconds
3 Minute Row
Rest 60 seconds
2 Minute Row
Rest 60 seconds
60 Second Row
Rest 60 seconds
4 Minute Row
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