Primary Training Session
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
In 10 minutes build to your opening weight for the complex from Open Workout 21.4:
Deadlift + Clean + Hang Clean + Jerk
Followed by. . .
At game speed
2 Wall Walks
2 Thrusters (135/95lb.)
3 Wall Walks
3 Thrusters (135/95lb.)
4 Wall Walks
4 Thrusters (135/95lb.)
Rest 90 seconds and then. . .
Deadlift + Clean + Hang Clean + Jerk @ opening weight
B.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Walks
Thrusters (135/95lb.)
Time cap: 20 min.
C.
This portion of the workout begins immediately upon completing or reaching the time cap for the previous portion:
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
D.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Strict Pull-Ups
Minute 2 – 30 seconds of Strict Pull-Ups
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – Rest
Feel free to switch your grips from pronated, supinated and mixed as you wish. If you reach failure, switch to a band-resisted pulldown.
E.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 30 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 30 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 30 seconds
Athlete Notes:
They’re back! Why not retest our abilities on a little wall walk/thruster workout? If you hit a version of this the first time around in week 1, check back to your notes and see how it went! This time maybe you’ll come at it with a new strategy! Wall walks seem so simple but there is actually a solid amount of technique involved with them in order to minimize time under tension for your shoulders (trust us, you’ll want that with this workout). Practice your technique and what works best for you and your body mechanics/height/mobility and use this workout as 55 opportunities to perfect it! For the thrusters, most of you will and should break them from the get-go. Hitting the upper numbers, 10/9/8/7 and even 6 in 2 sets is not a bad strategy if it allows you to move quicker on the wall walks! One last thing… when you’re 1 rep into the round of 7’s, you’re already halfway reps-wise, so buckle down and hammer out those lower reps!
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.”
Engine Accessory Option
A.
Two rounds for time of:
40/30 Calorie Assault Bike
40/30 Calorie Row
20 Burpees Over the Erg
Rest 5 minutes then…
Four rounds for time of:
20/15 Calorie Assault Bike
20/15 Calorie Row
10 Burpees Over the Erg
B.
Three sets for max distance of:
Max distance Plate Pinch Carry
Rest as needed
Gymnastics Skills Accessory Option
Every minute, on the minute, for 5 minutes:
50 Foot Handstand Walk
followed by…
Every minute, on the minute, for 5 minutes:
4-7 Bar Muscle Ups
Engine Accessory Option
Every 2 minutes, for 26-30 minutes (8-10 sets) for times:
20/15 Calorie Assault Bike