Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Dumbbell Farmer Carry (Moderate to Heavy)
100-Foot Double Dumbbell Front Rack Carry
10 Double Dumbbell Deadlifts
10 Push-Ups with Hands on Dumbbells
10/7 Calorie Bike
Followed by…
Three sets of:
30 Banded Pull-Throughs
20 Banded Hamstring Curls
10 Russian Step Ups (each leg)
A.
Deadlift
Set 1: 20 Reps @ 55-60%
Rest 3 minutes
Set 2: 10 Reps @ 65-70%
Rest 2 minutes
Set 3: 10 Reps @ 70-75%
B.
For time:
50 Chest to Bar Pull-Ups
40 Shoulder to Overhead (155/105lbs)
30 Box Jump Overs (30/24″)
20 Alternating Dumbbell Snatches (80/60lbs)
After the 20th Alternating Dumbbell Snatch, rest exactly 3 minutes, then…
Two rounds for time of:
25 Chest to Bar Pull-Ups
20 Shoulder to Overhead (155/105lbs)
15 Box Jump Overs (30/24″)
10 Alternating Dumbbell Snatches (80/60lbs)
Score = Total Time
C.
Against a 5 minute clock, hold a maximum effort plank from your elbows*
*Every minute, on the minute, including 0:00, perform 10 Alternating Leg V-Ups
Athlete Notes:
Today’s workout is going to start out with high volume, give you a short rest, then make you hit that same number just split into two rounds. We’re starting with 50 chest to bar pull-ups. Don’t fall into the trap here and blow yourself up for the rest of the workout. A good goal is 2-3 sets on them. After that you’ve got 40 shoulder to overhead, and if you forget to breathe here, good luck getting your heart rate down for the reset of the workout. Another good goal is 2-3 sets to get to the 40 reps. After that you’ve got 30 box jump overs at the higher box. Please be careful, no one has time for messed up shins. Work on a consistent pace and don’t rest on the ground too long. Finishing this set you’ve got 20 alternating dumbbell snatches with the heavy weight. Smooth and consistent, finish them in 1-2 sets. You’ll then get a three minute rest. After the rest we’ll drop all the reps in half and complete two rounds. Here’s where you can step on the gas pedal a little bit. The reps are shorter and the stimulus changes enough throughout the workout that we’d like to see you push to finish all the movements in 1-2 sets. Have some fun and finish the week strong!
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 10 minutes, for 40 minutes (4 sets) of:
4000 Meters Concept 2 Bike
*The first 1000 Meters is for time. Then continue to 4000 for your next time