Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in the dip & 2-second pause in receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*
*Sets 1-2 = @ 90% of last weeks 10-RM
*Sets 3-4 = @ 85% of last weeks 10-RM
Primary Conditioning Session
Against a 3-minute running clock…
200/150 Meter Row
15 Thrusters (115/75 lbs)
10 Bar-Facing Burpees
Max Reps of Ground to Overhead
Rest 60 seconds between sets, and perform a total of FIVE sets.
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.
Three sets of:
Glute Ham Raise x 8-10 reps @2011
Rest as needed
B.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Pronated-Grip Chinese Barbell Row x 10-12 reps
Rest as needed
Assault Bike Conditioning Option
Thirty sets of:
30 seconds of Assault Bike
30 seconds rest
*Every 10 minutes (10 sets) rest 2 minutes. The goal should be to hold 2-3 calories more per set than you did last week whe you performed thirty continuous sets. This piece should take 34 minutes including rest.
Gymnastics Skills Option
A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Three sets of:
Strict Pull Ups (+15/10 lbs) x Max Reps
Ring Rows x 15 reps
Rest 60 seconds
Strict Handstand Push Ups x Max Reps @ 3011
Push Ups x Max Reps
Rest as needed