Mobility & Warm-Up
Take 5-10 minutes to roll out the hamstrings, glutes and QL
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Front Squats
10 Candlestick Roll to Pistol or Squat Balance (5 per side)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Four sets of:
Hang Power Clean + Jerk @ 50-60%
Rest as needed
followed by…
Four sets of:
Low Hang Power Clean + Jerk @ 60-70%
Rest as needed
Followed by…
Every minute, on the minute, for 5 minutes:
2 Cleans + Jerk @ 75% of 1-RM Clean
B.
Semi-Final Track
35-54:
Three sets of:
16-20 Alternating Pistols (ensure every rep meets standards)
Rest 90 seconds
55+:
Three sets of:
16-20 Weighted Box Step-Ups (20/14 lbs to 24/20″ box)
Rest 90 seconds
C.
Primary & Semi-Finals Track || Blade Runner
35-54:
Ten rounds for time of:
100-Foot Shuttle Run (25-foot increments)
5 Kettlebell Deadlifts (32/24kg)
50-Foot Farmers Carry
55+:
Ten rounds for time of:
100-Foot Shuttle Run (25-foot increments)
5 Kettlebell Deadlifts (24/16kg)
50-Foot Farmers Carry
D.
Three rounds of:
30 second Side Plank (right)
30 second Side Plank (left)
45-60 second Hollow Hold
Athlete Notes:
Move, move, move! That’s the name of the game in today’s workout! Start out with a measured but quick pace, a pace that feels like a 7 but will feel like a 10 by the end of the workout. We know that the semi-finals workouts will have heavy kettlebells in them so lets play around with some double kettlebell movements today. Challenge yourself to run to your kettlebells and pick them up immediately. BE STRICT on your kb deadlifts because people can go too fast here without opening their hips at the top. Make sure you get the hips open at the top of every rep. Don’t put the kettlebells down after rep 5; go immediately into your farmers carry. This is a great workout to test yourself mentally: can you stay mentally engaged the entire time? What about during that ‘3rd quarter;’ can you stay focused keeping a solid pace and efficient movement?
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.
Concept 2 Bike Option
Every 8 minutes, for 40 minutes (5 sets) of:
3000 Meters Concept 2 Bike