Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets
C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Toes-to-Bar
3 Thrusters (155/105 lbs)
6 Toes-to-Bar
3 Thrusters
9 Toes-to-Bar
3 Thrusters
12 Toes-to-Bar
6 Thrusters
15 Toes-to-Bar
6 Thrusters
18 Toes-to-Bar
6 Thrusters
21 Toes-to-Bar
9 Thrusters
Etc…, adding 3 reps to the toes-to-bar each round, and 3 reps to the Thruster every 3 rounds.
Rest 8 minutes, and when the running clock reaches 20:00…
D.
Complete as many rounds and reps as possible in 12 minutes of:
10/7 Calorie Assault Bike
10 Push-Ups
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.
Two sets of:
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)*
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Meter Sandbag Carry (Heavy)
Rest 3-4 minutes
*If you do not have access to a sandbag, perform with heavy kettlebells held in the front rack position.
B.
Three sets of:
Death March x 15 reps each leg
Rest 30 seconds
Reverse Hyper x 20 reps @ 40% of 1-RM Back Squat
Rest as needed
Running Endurance Option
Run 800 Meters @ 60-65% effort
Followed by…
Run 3.5 Miles
Pace by feel. The goal is smooth and efficient running mechanics, not time.
Rowing Endurance Option
For completion:
24 Minutes of Rowing
Pace by feel…work on stroke mechanics and determining ideal stroke rate for maximal efficiency.