Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Presses
30 Second Overhead Bamboo Hold
12-15 Tempo Ring Rows @ 1111
20 Banded Face Pulls
Followed by…
Ten reps of:
Depth Drop to Broad Jump for Distance
Rest 20-30 seconds between reps
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Power Clean + Push Press + Power Jerk
Sets 1-4: 50-70%
Set 5: 80%
Set 6: 85%
Sets 7-10: @ 90+%
*Percentages based off Push Press.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Bench Press x 6 reps @ 76%
C.
Four sets for times of:
10 Hang Power Snatches (115/85lbs)
15 Bar Facing Burpees
20 Push Press (115/85lbs)
15 Bar Facing Burpees
10 Hang Power Snatches (115/85lbs)
Alternate full sets with a partner or rest 1:1
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
D.
Three sets of:
12-15 Dumbbell Arnold Press
40-50 Banded Face Pulls
Rest 60-90 seconds
E.
Accumulate 75 Weighted Side Bends (each side)
Athlete Training Notes:
The goal here is unbroken on the hang snatches, steady pace on the burpees, unbroken on the push press, steady pace on the second set of burpees, then unbroken on the final hang snatches. The weight should be something that you could do all 10 reps in a row but it might get tough by the 3rd and 4th sets. Ideally you are finishing these intervals in less than 3 to 3:30. Shake your hands out and try to work on slowing your heart rate during the rest because it’s 1:1 so we expect you pushing hard each 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.
Strength Accessory
For max unbroken reps:
Strict Press (45/35lbs)
*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.
Ski Erg Option
Eight sets of:
30 Second Max Effort Ski Erg
Rest 2 minutes between sets
C2 Bike
Every 3 minutes, for 24 minutes (8 sets of):
30/22 Calorie C2 Bike Sprint
Pipes
Eight sets of:
20 Seconds of Banded Hammer Curls
10 Seconds Rest
Immediately followed by…
Eight sets of:
20 Seconds of Banded Triceps Extensions
10 Seconds Rest