Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Monster Walk
100 Foot Sandbag Bearhug Carry
Followed by…
Three rounds for time of:
200-Meter Run
10 Dumbbell Cleans (35-50/20-35lbs)
5 Burpees
A.
Three sets of:
Deadlift x 10 reps
Rest as needed
Start your first set around 50% and build or begin at the heaviest weight from last week. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
B.
Every minute, on the minute, for 10 minutes:
8-12 Strict Handstand Push-Ups OR 3-4 Wall Walks
C.
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
15 Burpee Pull-Ups
30 Wall Balls (30/20 to 10/9′)
15 Chest to Bar Pull-Ups
500 Meter Row
Athlete Notes:
Another sh*t sandwich is on the menu for our Saturday session. Let’s finish the week strong by giving a good effort on these intervals. Hit the first 500m row at around your 2k pace, jump straight into the burpee pull-ups and don’t waste any time on the ground with these. The wall ball shots should be completed in 1-2 sets and same with the second set of 15 chest to bar pull-ups. When you get back to that final 500m row it’s time to lay the hammer down and sprint to the finish. Take some deep breaths during the rest and see how well your body recovers between intervals. Make sure you take note if and when there is dropoff in this workout, and what is causing it. Time to teach your body to work hard, recover fast, and repeat the 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.
Concept 2 Bike Option
Accumulate 35 minutes on any cardio implement you would like at a Zone 2 Heart Rate.
Core Option
Every minute, on the minute, for 10 minutes:
Station 1 – 15 GHD Sit Ups
Station 2 – 10 Toes to Bar
Arm Pump
Ten sets of:
10 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
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