Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Machine of Choice
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
10 Kettlebell Deadlifts
10 Kettlebell Front Squats
60 Second Elbow Plank
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Sets 5-7 – 2 reps @ 90%+
Rest 2-3 minutes between sets
B.
For time:
40 Box Jump Overs (30/24″)
20 Hang Power Cleans (135/95)
400-Meter Run
Rest 60 seconds
30 Box Jump Overs (30/24″)
15 Hang Power Cleans (155/105)
400-Meter Run
Rest 60 seconds
20 Box Jump Overs (30/24″)
10 Hang Power Cleans (175/115)
400-Meter Run
C.
Every 2 minutes, for 10 minutes (5 sets of):
14-20 Alternating Lunges
*Pick a weight that would make it challenging to get 10 on each leg.
D.
Three rounds of:
60 Second Elbow Plank
15 Weighted Side Bends (each side)
Athlete Notes:
Spring, grip, sprint. That’s about all there is to say about today’s workout. Please be careful on the box jump overs, we like our athletes to minimize risk by not bounding during training. Competition time that goes out the window, but please sacrifice a little bit of time in order to stay safe. On the barbell, these should be weights that you can go unbroken with so please modify accordingly. We want you working on cycling higher volume reps, and fast. Each interval finishes out with a 400-meter run. This needs to be pushed because you get a 60-second rest afterward. During that rest, make a quick change of the weights and get ready to bounce again!
A. Up to 305 for a double
B. 6:59 5:56 4:53
95/115/135, 500 row, 24” bj
A. 125/145/155/165/175/175/175. PR on the last 3 sets of doubles. Legs are getting stronger!
B. 16:06, 75/85/95lb barbell. Felt strong through the whole workout. My turn around transitions on the box jump overs are becoming more fluid.
C. 14 total at 85lbs, should have chosen 90-95 on the bar… next time.
D. Done
Warm up ✅
A. 265/305/335/365/375/385/385 miss
B. Scaled to 115/135/155 bars
4:57/4:29/3:15
Ub. 9/6. UB
Box jump over very steady at about 22-24reps/1minute
C. Done
D. Done
Warm up: done
A. 285/305/325/350/370
Then 370 in the last three sets
I train at home and I don’t have more plates 😕
B1: 6:10
B2: 5:33
B3: 5:00
C. Done
D. Done
I train at home too. Had to get more weights and a second bar. Garage gym just keeps growing.
Glad to hear everyone is strong and getting stronger!
💪🏾💪🏾
Warmup done
A. 125/143/162/172/177/181.5/181.5Kg(95%)
PB for 2 rep back squat.
B. Scaled to 135 for all three rnds, everything else Rx. Didn’t want to aggravate my bicep tendon. It had a few twinges but all ok.
BJO – felt pretty good and smooth here
HPC – all UB
Runs – 1:32/1:27/1:26
5:07/4:15/3:29
C. Done w/ 30Kg DBs
D. Done
Warm-Up done A. 1-10 reps double db th 50lbs 30 du after each round B. For time: 40 Lateral Squat Jumps Over Dumbbells 20 Double DB Hang Power Cleans 400-Meter Run Rest 60 seconds 30 Lateral Squat Jumps Over Dumbbells 15 Double DB Hang Squat Cleans 400-Meter Run Rest 60 seconds 20 Lateral Squat Jumps Over Dumbbells 10 Devil’s Press 400-Meter Run 16’ total time or something. Running route was a little longer, and after the rain it was so much but in the park 🤢 C. 3 sets for quality 10 single leg double db rdl 100 foot double… Read more »
A. 265/295/325/345/365/375/385×1
B. Rx on assault runner
4:27/3:45/2:59
13:11 total time with rest
C and D will have to do tomorrow
A. BS (off 300#): 195×6, 225×4, 240×2 255×2, 265×2, 275×2, 280#x2 (93%)
B. 16:24. FT: 40 BJOs (30”), 20 HPCs @ 95#, 400 m run, Rest :60s, 30 BJO, 15 HPCs @ 105#, 400 m run, Rest :60s, 20 BJOs, 10 HPCs @ 115#, 400 m run
C. 5 sets done: 20 Alt. Lunges (10 each leg) using 45# DBs
D. 3 rounds done: :60s Elbow Plank + 15 Wtd Side Bends @ 45#
Hi! Barbell lunges? Front? Back? Kb? Db? 😅
I think unless they specify it it’s okay to use anything as long as it’s challenging. I went ahead and used dumbbells. Hope that helps!
Thanks Corey!!! I’ll do it like that!
Corey is right!