Mobility
2-3 Minutes Kettlebell or Sandbag Ankle Pulse
and then …
Activation
Two sets of:
10 Banded Monster Walks (each direction – forward, backward, left and right)
10 Banded Good Mornings
and then …
Warm-Up
Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Kettlebell Farmer Carry
*Goal = heaviest weight you can complete unbroken
and finish with …
Two sets of:
100 Foot Reverse Sled Drag @ 30-40% of 1-RM Back Squat
Rest as needed
A.
Back Squat
Sets 1-5: 5 reps @ 85-88%
Set 6: MAX reps @ 75-78%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Skill Transfer Drill
Every minute, on the minute, for 5 minutes:
Muscle Snatch x 1 rep
and then …
Every 90 seconds, for 6:00 minutes (5 sets of):
Snatch Lift-Off + Snatch
Set 1: 74%
Set 2: 79%
Set 3: 82%
Set 4: 85%
*These are preferably done off blocks. Low hang means just below the knees.
Every 2 minutes, for 6 minutes (3 sets of):
Snatch @ 85-90%
and finish with …
Every 2:30 for 5 minutes (2 sets):
Snatch Pull x 1 rep @ 95+%
C.
Five rounds of:
7 Dumbbell Burpee Deadlifts
14 Single Dumbbell Step Ups (24/20″)
21/17 Calorie Assault Bike (20/15 Echo Bike)
30-54: 50/35 lbs
55+: 35/20 lbs
D.
Three sets of:
20 Banded Box Step Ups (R)
Rest 45 seconds
20 Banded Box Step Ups (L)
Rest 45 seconds
Athlete Notes:
Another classic triplet is headed your way, this time with some dumbbell work! We’re looking for those dumbbell deadlifts to be a steady, unbroken pace. This should be a rhythmic down for the burpee and then either a kick or step up to stand (no jump). Then you’ll ditch one of the dumbbells for a single dumbbell step up. The step ups should be unbroken, and hold the dumbbell however you’d like (hint hint – try resting on your shoulder so you can give your grip a break). When you get to the bike, this can be a bit of a trap. What we’re looking for here is a sustainable pace for the first 4 rounds, something you can go right back to the dumbbells. Then, everyone’s favorite, you get to sprint to the finish with everything left in the tank on that 5th round!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Sandbag Conditioning
Six sets of:
Against a 60 second clock, perform a max distance carry of:
100 Foot Farmer Carry (heavy)
Max Distance Sandbag Bearhug Carry in the remaining time
Rest 30 seconds between sets
35-49: 125/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs