Primary Training Session
Warm-Up Primer
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
10 Toes to Rings
6 Ring Pull Ups
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
10-15 American Kettlebell Swings (Choose your weight)
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four sets)
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps.
C.
Every 90 seconds, for 15 minutes (10 sets) of:
10/7 Calorie Assault Bike
7-10 Toes to Bar
3 Squat Snatches @ 75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
15/10 Calorie Assault Bike
6 Squat Snatches @ 50-60%
D.
Accumulate 3:00 in a dead hang from the pull-up bar.
Followed by…
Three sets of:
10-15 Barbell Wrist Curls
Rest as needed
*Keep your forearms supported on a bench.
Athlete Notes:
For our Monday workout this week, we’re sticking with our theme of “move real fast, lift real well”. We’ve been putting in a ton of work on cycling the barbell over the course of this cycle, and it’s all built off the foundation we created in the previous cycle. If you’re going to make it through today’s workout, we’re going to need to see some speed! Hit the calories hard on the bike, jump straight up to the pull-up bar for the toes to bar, and then set your hands on the barbell and pull! The weight isn’t anything crazy so we’d like to see you work some solid touch and go technique! If you’re finishing right around 60-75 seconds and getting a 15-30 second rest before the next transition (45-60 seconds on the second portion) then you’re hitting this just how we want! Let’s continue to see all the positional and cycling work we’ve put in, pay off!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every minute on the minute for 10 minutes:
20 seconds Max Strict Pull-Ups
B.
Four sets of:
Single-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds
Bike Endurance Option
Twenty to Twenty Four sets of:
60 second bike @ 120+% of your 20 minute average watts
Rest 45 seconds between sets
Running Endurance Option
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Row 500 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.