Primary Training Session
Get Moving || Warm-Up
Two rounds of:
15/12 Calorie Row
50 Foot Bodyweight Walking Lunge
15 Wide Foot Goblet Squats
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry
Followed by…
Three sets of:
5 Russian Step Ups Per Leg
*Perform each as a single rep for maximum dynamic ability.
*Completely reset between reps then rest as needed between sets.
Followed by…
Three sets of:
3 Broad Jumps for Max Distance
A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets
**Special Notes**
-Option to perform with a safety bar if you have access.
-Use a box that is AT parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.
-Compare to August 28, 2023
B.
Four sets of:
Sumo Deadlift x 8-12 reps @ 75+%
Rest 2 minutes between sets
**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.
C.
Accumulate 100 Sandbag Bearhug Squats (100/70lbs)
*Every break perform 10 Farmer Hold Walking Lunges (70/53lbs)” “Three rounds for time of:
15/12 Calorie Row
15 Dumbbell Thrusters (50/35lbs)
Retest! Please compare results to 8/14/2023
D.
Accumulate 100 Banded Good Mornings in as few sets as possible.
*Every break perform either 25 Reverse Hypers @ 30% of 1RM Back Squat
OR
25-30 GHD Back Extensions
Athlete Notes:
Week 8 finds us repeating a sprint style metcon from week 2. Take a look back to your results to see how this went for you last time then set a goal to beat it. Here are the notes from last time if you haven’t hit this one yet:
The goal for today is to start out hot and see where/if/when the wheels fall off. Hammer that first row, try to go unbroken on the thrusters, then repeat the process for 2 more rounds. Keep the dumbbells close to your rower so you don’t have to worry about transitions, try to keep the row at a pace that finishes the 15/12 calories in under 40-45 seconds, and then keep those thrusters unbroken. The focus is on lifting today but we want to get a leg burner in to really solidify our lower body gains.
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
Four sets of:
100 Foot Reverse Sled Drag
60-90 Second Chinese Plank
Row Endurance
Warm up:
3 minute easy row
Followed by…
2 minutes at 70% effort
60 second easy row
2 minutes at 70% effort
60 second easy row
30 second SPRINT
Rest 2 minutes, then…
Retest 10 Minute Consistency Test
Compare results to week 1 (8/7)
*Note the following:
-Total Calories Achieved
-Average Calories/Minute
-Average Strokes/Minute
BikeErg Conditioning
Warm up:
5 minute easy spin
Followed by…
2 minutes at 70% effort
60 second easy spin
2 minutes at 70% effort
60 second easy spin
30 second Sprint
Rest 3-4 minutes and then then…
Work:
Retest 20 minute Average Watt Test
Compare results to Week 1 (8/7).
Strongman Session
Three rounds of:
200 Meter Sandbag Bearhug Carry
100 Meter Right Shoulder Carry
100 Meter Left Shoulder Carry
200 Meter Farmer Carry
*Goal is non-stop movement throughout. You choose the loading accordingly.
Sled Session
Perform a 35 minute Sled Drag with 30-40% of Bodyweight