Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Pass Throughs
15 Supinated Grip Band Pull Aparts
30 Plank Shoulder Taps
Followed by…
Ten reps of:
Dynamic Push-Up
Rest 15-30 seconds between reps
*Set plates next to your hands, lower down in a controlled manner, then explosively press upwards to land on the plates. Please be careful.
A.
Every minute, on the minute, for 9 minutes:
Banded Strict Press x 3 reps
*Load the bar to 40% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.
B.
Eight sets of:
Push Press x 3 reps @ 70-75%
Rest 60-90 seconds between sets
C.
Three sets of:
15-20 Seated Dumbbell or Kettlebell Z Press
12-15 Strict Pull-Ups + Max Effort Hold on the Last Rep (use a band if needed)
Rest as needed
D.
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
5 Ring Muscle Ups
200 Meter Run
10 Chest to Bar Pull-Ups
200 Meter Run
15 Strict Handstand Push-Ups
200 Meter Run
20 Toes to Rings
E.
Three sets of:
15-20 Dumbbell Bent Over Reverse Flyes
Max Reps Banded Triceps Extensions (aim for 30+)
Athlete Notes:
Running and gymnastics coming up today. Hit the runs at a fast pace but one that allows you to recover and then come in and go 1-2 sets max on all the gymnastics movements. Please adjust the reps accordingly to where you’re getting 1-2 attempts to achieve the number you’re trying for. Use this as an opportunity to work on transitions and confidence in starting some higher skill movements with an elevated heart rate.
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 2 minutes, for 28 minutes (7 sets of):
Station 1: 500/450 Meter Row
Station 2: 1000/900 Meter Concept 2 Bike Erg
*Adjust meters so that you have about 10-12 seconds rest minimum.
Grip Work
For time:
400 Meter Plate Pinch Carry (25 to 35lbs)
Followed by…
Three sets of:
30 Second Pronated Pull-Up Hang
100 Foot Farmer Carry (53-70lbs)
Run Endurance
Spend 60+ Minutes Jogging, Rucking, or (preferably) Hiking