Primary Training Session
Get Moving || Warm-Up Primer
Three rounds at ascending effort of:
12/9 Calorie Machine of Choice
12 Toes to Rings
9 Kettlebell Deadlifts
60 Foot Double Kettlebell Front Rack Carry
3 Double Kettlebell Front Squats
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch + Overhead Squat @ 55-65% of 1-RM Snatch
Followed by…
Five sets of
Snatch with a 2 Second Pause in Receiving Position @ 70-85%
Rest as needed
B.
Four rounds for time:
21 Wall Ball Shots (30/20lbs)
15 Toes to Bar
9 Hang Power Snatch (155/105lbs)
C.
Two sets of:
50 Banded Hammer Curls
50 Banded Triceps Pressdowns
D.
Three sets of:
100 Foot Plate Pinch Carry
Immediately followed by…
5 Plate Rotations (each direction)
Rest 60-90 seconds between sets
Athlete Notes:
For today’s workout, starting the next movement is going to be the name of the game. The wall balls will be no slouch especially in rounds 2/3/4 coming off the hang snatches, so just force yourself to pick it up and get going. If you have to break (ideally we aren’t on this movement) then make it quick and get going again. The toes to bar are at that rep range where a lot of you can go unbroken at first but may have to split them up. Push to see how big of sets you can do here, but just know that if you’re staring at the pull-up bar for too long, it was better to just hop up and do a smaller set. For most of you this workout will come down to slangin the barbell around on the hang power snatches. This weight is not heavy-heavy, but it’s definitely not light for most people. We want it to be a weight that you could finish in no more than two sets. Splitting them 5-4 isn’t a bad option here as long as you’re staying over the barbell. Your grip will be a little fatigued coming off the toes to bar, but just pick the bar up and see what you’re capable of. If you get 3-4 reps in, take your quick break, and then try to finish it out. Then do it for 3 more rounds :).
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.
Mixed Modal Conditioning Option
Every 9 minutes, for 36 minutes (4 sets) of:
500 Meter Row or Ski Erg
400 Meter Run or 1000 Meter Standing Bike Erg
500 Meter Row or Ski Erg
*Moderate Assault or Echo Bike
*Ride the stationary bike at a moderate pace to allow recovery before the next set
Stability/Unilateral Accessory Option
Four sets of:
Suitcase Hold x 60 seconds each side
Rest 30 seconds
Single Leg Ground to Sky Reaches x 10 reps each side
Rest 30 seconds