Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
12/9 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Empty Bar OR Goblet Hold Kang Squats
10 Supinated Grip Bent Over Rows
6-8 Empty Bar Bulgarian Split Squats (each leg)
A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat @ 60-70% of 1-RM Snatch
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
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 three minutes, for 15 minutes (5 sets):
Back Squat x 1 rep @ 95%
*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:
Every minute on the minute for 10 minutes (10 sets):
Row 200/150 meters
At the 12 minute mark. . .
Every minute on the minute for 6 minutes (6 sets):
40 Double Unders
8-10 Push-Ups (no worming!)
At the 20 minute mark. . .
For time:
30 Burpee Box Jump Overs (24/20″)
D.
Four sets of:
Double Kettlebell Front Squat x 4 reps @ 42X1
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
E.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front-Racked Walking Lunges x 16-20 reps @ 20X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Band-Resisted Hammer Curls x 20-24 reps
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
Athlete Notes:
Today is the perfect day to get strong!! Hopefully you ate all the food over the weekend and came into the gym today with the mindset of building a bigger and stronger foundation! We’re near the end of this cycle so hang in there and trust the process!
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 Option
Complete a steady pace for 60 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
For pacing and efficiency:
45-60 Minutes of Running
This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “”feel”” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.
If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.
Rowing Endurance Option
Three sets for distances of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
1 Minute of Rowing @ 30 s/m
Rest 3 minutes