Primary Training Session
Get Moving || Warm-Up
Every 2:30, for 15 minutes(6 sets) of:
300/250 Meter Row
*Snatches (30-60% of 1-RM Snatch)*
This is to get you moving and to focus on barbell cycling. Here are suggested percentages to follow
Set 1: 15 Reps with empty barbell
Set 2: 7 reps @ 30%
Set 3: 7 reps @ 30%
Set 4: 7 reps @ 40%
Set 5: 7 reps @ 50%
Set 6: 7 reps @ 50-60%
A.
Three sets of:
5 Deadlifts @ 85-90%
Rest 2 minutes between sets
*Do not touch and go.
B.
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Bar Muscle Ups x 30% of Max Reps
Station 2: L-Sit Hold x 50% of Max Time
Station 3: Strict Ring Dips x 30% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
C.
Complete as many rounds and reps possible in 25 minutes of:
30/22 Calorie Row
30 Alternating Dumbbell Snatch (50/35lbs)
30 Box Jump Overs (Step Down) (24/20″)
30 Pull Ups
D.
Three sets of:
Single Leg Glute Bridges (Right Side) x 45 seconds
Rest 30 seconds
Single Leg Glute Bridges (Left Side) x 45 seconds
Rest 30 seconds
Athlete Notes:
Rounding out the week we’ve got a 25 minute piece that is going to force you to keep moving. None of the movements are complex enough or heavy enough to where you should ever think to stop. Set a goal pace in your mind and try to achieve that. We’re building capacity here. For the row we’re looking 1300-1500 cal/hr for men and 950-1150 cal/hr for women. The dumbbell snatches should be unbroken or at most 2 sets each round. The box jumps should be a smooth consistent pace. Jump up, step down, jump right back up. The pull-ups might catch some of you, but even splitting these into 3 sets with short rest isn’t going to slow you down too much. Be a little cautious here if you have to but then pick up the pace elsewhere.
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
Three sets of:
9 Minute C2 bike @ 95-105% of your 20 minute watt test
Rest 4:30 between sets