Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
5 Divebomber Push-Ups
10 Ring Rows
20 Alternating Cossack Squats
30 Alternating Shoulder Taps
A.
Against a 2 minute clock, perform the following…
15 Strict Handstand Push-Ups
20 Toes to Bar
MAX Distance Handstand Walk in the remaining time.
Rest 60 seconds between sets and continue until you’ve completed 500 feet of handstand walking OR FIVE sets.
*Handstand walk sections must be in 10-foot unbroken increments with a turn around at the 50-foot mark. You will get credit for 10 feet at a time, if you are in between the 10 foot cones than you get credit for the cone you had previously passed.
B.
Bench Press
Set 1: 15 Reps @ 55% of 1-RM
Set 2: 12 Reps @ 60%
Set 3: 10 Reps @ 65%
Rest 2 minutes between sets
C.
Three sets of:
8-10 Single Arm Dumbbell Bent Over Rows
Rest 30 seconds
8-10 Dumbbell Arnold Presses
Rest 60 seconds
D.
Three sets of:
8-10 Wide Grip Strict Pull-Ups
Rest 30 seconds
8-10 Single Arm Incline Dumbbell Bench Press (each arm)
Rest 60 seconds
Athlete Notes:
Sprint on your hands, sprint with your abs, then sprint on your hands again. This shoulder/midline combo is going to really test your handstand endurance. The 15 strict handstand push-ups and 20 toes to bar should all be completed unbroken. If you don’t think you can hit those in 1 set for at least the first couple rounds, then pick a rep scheme that you know you can complete in 75 seconds or less. This will give you 45 seconds to chip away at some handstand walking. Shoulders are going to turn into boulders after today! Luckily we’re hitting this before all the bench and accessories so you should feel a little better going into it, you’re welcome :).
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.
Assault Bike Endurance Option
Twelve sets of:
60 seconds at 73+/63+ RPM
Rest 30 seconds
After the 12th set, rest 2 minutes, then repeat another 12 sets.
Mixed Modal Option
For time:
10,000 Meter Concept 2 Bike or 300/200 Assault or Echo Bike
Every 5 minutes, including 0:00 perform 500 Meter Row or Ski Erg