Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
50-Foot Single Arm Overhead Kettlebell Carry (right)
5 Kettlebell Windmills (right)
50-Foot Single Arm Overhead Kettlebell Carry (left)
5 Kettlebell Windmills (left)
Followed by…
Three sets of:
20 Banded Face Pulls
15 Snatch Grip Upright Rows
10 Behind the Neck Snatch Grip Presses
5 Tempo Overhead Squats @ 3111
A.
Every 2 minutes, for 6 minutes (3 sets of):
2 High Hang Snatch + 2 Tempo Overhead Squat @ 3211 (50-60%)
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
2 Hang Snatch + 1 Tempo Overhead Squat @ 3211 (60-70%)
Followed by…
Every 90 seconds for 9 minutes (6 sets of):
Snatch
x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%
B.
Accumulate 15-20 reps of:
Frog Press Pulses
followed by…
Set a clock for 5-10 minutes of:
Bent Arm Tucked Press To Handstand
or…
Frog Stand Press Handstand
C.
Every 12 minutes, for 36 minutes (3 sets of):
30/20 Calorie Assault Bike
*Toes to Bar*
*Alternating Dumbbell Hang Snatches*
*Toes to Bar*
30/20 Calorie Assault Bike
Rest the remainder of the interval.
*Set 1 – 30 Toes to Bar (each time) and 30 Alternating Dumbbell Hang Snatches (50/35 lbs)
Set 2 – 20 Toes to Bar (each time) and 20 Alternating Dumbbell Hang Snatches (70/50 lbs)
Set 3 – 10 Toes to Bar (each time) and 10 Alternating Dumbbell Hang Snatches (85/60 lbs)
D.
Using a reverse hyper, accumulate the following, not for time…
50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.
*If you don’t have access to a reverse hyper, perform the following…
Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed
Athlete Notes:
Cardio grip work is coming your way today. The faster you go the more rest you get. Find that fine line between fast and too fast. Your goal for the toes to bar on the first set is 1-3 attempts to achieve the first 30 reps and then likely 2-5 attempts to get the second 30 reps. For the 30 dumbbell hang snatches your goal is to just hang on and try to knock it out in 1-2 sets. Hammer that second bike knowing that you’ll get some rest afterwards. The second set we see a decrease in reps but increase in weights. Try to hang on and push these toes to bar to see if you can get them done in 1-2 sets on the front and back end. Same goes for the hang dumbbell snatches, try to knock those out in 1-2 sets. Given that you’ll be a little more fatigued here, and especially the third set, now is the time to check in on the assault bike and find a consistent pace. Don’t let yourself drift off and drop significant RPM’s. Challenge yourself to hold a strong pace and find a way to mentally get it done! Your goal for each of these rounds is to be done in 8-9 minutes or less; that will give you 3-4 minutes of rest which should be enough time to duplicate your effort!
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
Eight sets of:
90 seconds at 100-105% of 20 minute test
30 seconds at 110% of 20 minute test
60 seconds at 105% of 20 minute test
30 seconds at 110% of 20 minute test
Rest 60 seconds between sets
Mixed Modal Option
Every 10 minutes, for 40 minutes (4 sets) of:
2000 Meter C2 Bike or 1000 Meter Row
50 Double Unders
1000 Meter C2 Bike or 500 Meter Row
200 Foot Farmer Carry (32/24kg)