Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Run
30 Second Pull-Up Hang
10 Down Ups
10 Single Arm Presses (each arm)
Followed by…
Two sets of:
8-10 PVC Pipe Jumping Lunges (each leg)
Rest as needed
A.
Every minute, on the minute, for 10 minutes:
2 Push Press @ 70-80%
B.
Four rounds, not for time, of:
10 Close Grip Bench Press
10 Bent Over Rows
*You pick the weight for both, they should be an RPE 7-8/10. This means that you should be able to do 10 reps each time but if you had to do a couple more it would be a struggle. Rest as little as possible between movements.
Rest 10-15 minutes, then…
C.
“Sage at 20”
20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95lbs)
20 Pull-Ups
20 Lateral Burpees Over the Barbell
D.
Three sets of:
Tricep Pressdown Dropsets
Rest 60 seconds between sets
*Pick two band tensions, start with the harder one and perform max reps. Once you’re about to fail, switch to the lighter band and continue until you reach failure. Rest, then repeat.
General Training Notes:
If you’ve been with us for awhile then chances are you know all about Sage at 20. This is a great 20 minute capacity test that we’ve run for years now. It rears its ugly head from time to time, and why not during a little transition week after we’ve spent our Saturday’s increasing our capacity for longer duration workouts. Best scores on this are 4+ a chunk of reps even into 5 rounds and change. To get there you’ll have to move the thrusters in 1-2 sets each round, pull-ups in 1-2 sets each round, and then keep all your burpees at around 3 seconds per rep. The thrusters and burpees are a huge gut check in this workout but we’ve never seen anyone fail a burpee, so if you have to be strategic with one, make it the thrusters.
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.
Mixed Modal Conditioning
Every 3 minutes, for 30 minutes (5 sets of):
Station 1: 2 Minute Run (assault runner preferably)
Station 2: 2 Minute Bike, Row, or Ski
*Note distances, goal is consistency.
Grip Work
Accumulate 400 Meters in a Farmer Carry
Run Endurance
Spend 60+ Minutes Jogging, Rucking, or (preferably) Hiking