Primary Training Session
Get Moving | Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
10 Heel Elevated Goblet Squats
10 Toe Elevated Romanian Deadlifts
Followed by…
Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.
A.
Every 2 minute, for 12 minutes (6 sets of):
Hang Power Clean + Power Clean
*Drop and reset between movements.
Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%
%’s off your 1RM power clean.
B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 61%
Set 2: 2 Front Squats @ 71%
Set 3: 1 Front Squat @ 81%
Set 4: 2 Front Squats @ 71%
Set 5: 1 Front Squat @ 81%
Set 6: 1 Front Squat @ 91%
Then at the 6:00 mark…
Every 3 minutes, for 9 minutes (3 sets of):
7 Back Squats @ 70%
C.
Option A:
21-15-9-15-21 reps for time of:
GHD Sit-Ups OR Toes to Rings
Dumbbell Squats (50/35lbs)
Option B:
For time:
21-15-9-15-21 reps of:
GHD Sit-Ups OR Toes to Rings
15-12-9-12-15 reps of:
Dumbbell Squats (70/50lbs)
D.
Three sets of:
30-45 Second Face Up GHD Hold
100 Foot Suitcase Carry (each arm)
Conditioning Training Note
Have it your way today. There are multiple options and within those options we have more options. The off-season is all about prioritizing YOUR needs/wants regarding training. Workouts like this are meant to do that. If you’re an athlete that needs some engine work and needs to focus more on moving fast then pick option A. If you’re an athlete that needs to prioritize getting stronger then you’d benefit more from option B and using a heavier set of dumbbells (even if that’s less than the 70/50 that is prescribed). This workout is meant to serve as hypertrophy blended into conditioning so that we’re still getting the heart rate up, still working under fatigue, but supplementing all the lifting we’re doing!
Optional Additional Session
Plyometrics
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 6 reps
*box set up 2 inches below vertical jump
Gymnastics Skills
For time:
15 Wall Walks
Rest 90 seconds
10 Wall Walks
Rest 60 seconds
5 Wall Walks
55+:
For time:
12 Wall Walks
Rest 90 seconds
8 Wall Walks
Rest 60 seconds
4 Wall Walks
Strength Accessory 1
Three to Four sets of:
8 HEAVY Dumbbell Walking Lunges (each leg)
Rest 30-45 seconds
8 Landmine Single Leg Romanian Deadlifts (each leg)
Rest 60-90 seconds
Row Intervals
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 80+% of 2k PR Pace
(easy below zone 2 row or bike during the 3 minute rest period)