Primary Training Session
Suggested Warm-Up
Three rounds at increasing effort of:
15/12 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 FootKettlebell Front Racked Carry
15 Med-Ball Squats
10 Bird Dogs each side
5-8 Strict Pull-Ups
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%
B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 75-80%
*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:
Every 5 minutes, for 20 minutes (4 sets) for times of:
15/10 Calorie Ski-Erg or Row
50-Foot Handstand Walk
10-15 Strict Handstand Push-Ups
60 Double Unders
D.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Double Kettlebell Front Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
Station 3 – Seated Band-Resisted Rows x 30 reps @ 20X0
Station 4 – Hollow Body Hold or Rock x 45-60 seconds
Athlete Notes:
Today is the day. The day to get STRONG! We’ve said it over and over again, but we can’t repeat it enough. This is the point in the season for you to make all of the gains possible. (GAINZ with two z’s for some of you). Strength is the price of admission these days and we want to make sure everyone following us has ample opportunity to improve in that category. Focus on what you’re doing, not on the fact that there’s no metcon to finish out. If you truly dedicate to this session you shouldn’t need to do one anyways.
Strength Accessory Option
Complete a steady pace for 40-45 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Running Endurance Option
Three sets for distances of:
10 Minutes of Running @ 5k PR pace
Rest 2 minutes”
Rowing Endurance Option
Two sets for times of:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 3-4 minutes