Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
15 PVC Pass Throughs
15 PVC Overhead Squats
15 Pronated Grip Band Pull-Aparts
Followed by…
Five sets of:
Depth Drop to Broad Jump to 15 Foot Sprint Start
Rest as needed
*Perform one depth jump. When you land, jump forward as far as you can, then immediately begin a 15 foot sprint.
A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80%
B.
Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%
C.
Three-Four sets of:
10-12 Kettlebell Push Press
10-12 Gorilla Rows
Rest as needed
D.
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (70/53lbs)
80 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of SIX sets
*The push press will start at 135/95lbs and add 10lbs each set.
E.
Two sets of:
Max Effort Banded Triceps Pressdowns
Rest 60-90 seconds between sets
Athlete Notes:
Run fast, go unbroken on the swings, double under faster, then hang on to that barbell. IF you push the first three movements then you should have about 30 to 45 seconds on that barbell, which should be enough for one big set, a possible drop and shake, then finish til the time is up. You get a full 2 minute rest so don’t hold back during the working windows. Push hard and see how many reps you can get.
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.
Echo Bike
Every 6 minutes, for 30 minutes (5 sets of):
60/48 Calorie Echo Bike
Ski Erg Option
For completion:
30 Second Ski Erg
Rest 30 seconds
60 Second Ski Erg
Rest 30 seconds
90 Second Ski Erg
Rest 30 seconds
2 Minute Ski Erg
Rest 30 seconds
2:30 Ski Erg
Rest 30 seconds
3 Minute Ski Erg
Rest 30 seconds
3:30 Ski Erg
Rest 30 seconds
4 Minute Ski Erg
Rest 3 minutes, then..
Every minute, on the minute, for 5 minutes:
18-22/14-17 Calorie Ski Erg
**Goal on the first portion is consistency.
**Goal on the second portion is max effort.
Strongman
Six sets of:
90 Second Sandbag Bearhug Hold
100 Foot Medium Sled Push
50 Foot HEAVY Harness Sled Pull
Rest 60 seconds between sets
*This should be heavier than week 2.
Grip
Accumulate 90 seconds in a right over left rope hang.
Accumulate 90 seconds in a left over right rope hang.
Then…
Three rounds of:
100 Foot Plate Pinch Carry
100 Foot Dumbbell Hex Carry
Max Unbroken Toes to Bar*
*Be safe, don’t fall off the bar, stop 3-4 reps short of failure.