Primary Training Session
Get Moving || Warm-Up
Three sets of:
200-Meter Jog
50-Foot Single Arm Kettlebell Front Rack Carry – Right
5 Single Arm Kettlebell Front Squats – Right
50-Foot Single Arm Kettlebell Front Rack Carry – Left
5 Single Arm Kettlebell Front Squats – Left
50-Foot Suitcase Carry – Right
5 Single Arm Kettelbell Deadlifts – Right
50-Foot Suitcase Carry – Left
5 Single Arm Kettlebell Deadlifts – Left
100-Foot Double Kettlebell Overhead Carry
10 Double Kettlebell Russian Swings
A.
Every 90 seconds, for 6 minutes (4 sets) of:
3 Position Clean @ 60-70%
(High Hang, Hang, Floor)
followed by….
Every 90 seconds, for 6 minutes (4 sets) of:
Clean + Hang Clean @ 75%
followed by…
Build to Today’s Heavy Hang or Hip Clean
(Choose the strong hang position for yourself)
B.
Ring Muscle Up Skill Work
Two sets of:
Muscle up Transition on Low Rings with Feet on a Box x 3-5 reps
Followed by…
Two sets of:
Muscle up Transition on Low Rings with Calves on a Box
x 3-5 reps
Followed by…
Two sets of:
Peekaboo Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Peekaboo Swing + 2 Ring Muscle Ups + 2-3 Dips + 15-20 second Hold at the top of the last dip.
C.
For time:
5 Ring Muscle Ups
10 Thrusters (185/125 lbs)
*Time Cap = 4 minutes*
At the 7:00 mark, complete the following…
For time:
10 Ring Muscle Ups
20 Thrusters (135/95 lbs)
*Time Cap = 7 minutes*
At the 17:00 mark, complete the following…
15 Ring Muscle Ups
30 Thrusters (95/65 lbs)
*Time Cap = 10 minutes*
D.
Three sets of:
8 Tempo Toe Elevated Romanian Deadlifts @ 3111
Rest 30 seconds
8 Tempo Heel Elevated Goblet Squats @ 2121
Rest 60 seconds
E.
Three sets of:
90 Second Sandbag Bearhug Hold
20 Weighted Side Bends (each side)
Athlete Notes:
This workout is going to be very similar to one we hit a few weeks back, but worse :). Instead of descending reps and shoulder to overhead, we decided let’s tax them a little bit first before making them hit a big set of ring muscle ups at the end. Your goal for the first interval is unbroken on the muscle ups, and 1-2 sets on the thrusters. If you can’t hit at least 5-7 of them unbroken then it might be best to decrease the weight a bit to make yourself move faster. For the second interval we’re looking for 1-2 sets on the muscle ups followed by 1-2 sets again on the thrusters. The final interval is going to likely be 2-3 sets on the ring muscle ups followed by hang on to the barbell like your life depended on it. Those last 30 thrusters are going to be a pure test of grit. Lean into the hurt and get through them as best you can!
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 4 minutes, for 32 minutes (8 sets) of:
50/40 Calorie Concept 2 Bike