Primary Training Session
Warm-Up Primer
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Assault Bike
10 Box Facing Burpees
25-50 Foot Handstand Walk
60 Seconds Wall Sit
This is to get you moving and ready for the following work. This is not a race.
A.
Every 3 minutes for 12 minutes:
6 Back Squats @ 75% of 1-RM
6 High Box Jumps*
*The goal on the box jumps is to land above parallel, softly. Be explosive!
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
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 1 reps @ 90+%
Build to today’s heavy single.
C.
Complete as many reps as possible in 4 minutes of:
20/15 Calorie Row
15 Chest to Bar Pull Ups
*Squat Snatches
Rest 2 Minutes
*Set 1 = (205lbs/135lbs)
*Set 2 = (165lbs/115lbs)
*Set 3 = (135lbs/95lbs)
*Set 4 = (95lbs/65lbs)
D.
Three to Four sets of:
100-150 Foot Plate Pinch Carry
Rest as needed
*The goal is to be heavy enough that you just barely make it back, that can be accomplished by the loading, or simply walking slower.
Athlete Notes:
Today’s workout we’re giving you a lot of pull fatigue, and then making you rep out some snatches. The good news – the weight is descending so as you get tired you won’t be lifting heavier and heavier weight. The bad news – since the weight is descending, it’s going to hurt that much more in the later rounds. We want to see a strong pace on the row, unbroken chest to bar pull-ups, and then put to practice all of that positional work and lifting under fatigue that we’ve been hitting over the last couple cycles! As the weight gets lighter, don’t let your technique drop off too much, remember, good posture means less fatigue. That said, we don’t need a full setup on that 95/65lb barbell! Grip and rip!
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
A.
Every minute on the minute for 10 minutes:
30 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
Retest 20 minute average watts:
Warm up:
5 minute easy spin
Followed by…
2:00 at 7/10 intensity
1:00 easy spin
2:00 at 7/10 intensity
1:00 easy spin
:30 at sprint
Rest 3-4 minutes then…
Work:
20 min average WATT Test on C2 bike
Compare results to the week of December 13, 2021.
Running Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of November 1, 2021.
Rowing Endurance Option
Row 5000 meters @ 7-10 seconds slower than your desired 5000 meter PR Pace