Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Single Arm Overhead Carry (right)
5 Right Arm Kettlebell Windmills
50 Foot Single Arm Overhead Carry (left)
5 Left Arm Kettlebell Windmills
20 Banded Face Pulls
25 Air Squats (Increase speed each set)
A.
Three sets of:
Close Grip Tempo Overhead Squat x 3-4 reps @ 30-50% of 1-RM Snatch @3311 tempo
Rest as needed
Use this as an extended warm up before you snatch.
B.
Every minute, on the minute, for 5 minutes:
5 Hang Snatches @ 50% of 1-RM
Followed by…
Every minute, on the minute, for 5 minutes:
3 Snatches @ 65% of 1-RM
Followed by…
Every minute, on the minute, for 5 minutes:
1 Snatch @ 70-80% of 1-RM
(Pause 3 Full Seconds in the Receivng Position)
C.
Complete for time:
1000 Meter Row
35 Snatches (75/55 lbs)
100 Foot Overhead Walking Lunge (75/55 lbs)
1000 Meter Ski or Row
100 Foot Overhead Walking Lunge
35 Snatches
1000 Meter Row
D.
Three sets of:
Bamboo Overhead March x 60 seconds
Rest as needed
Bat Wing Holds x 30-45 seconds
Rest as needed
Athlete Notes:
Toady’s workout is going to be a quick piece with light weight. We prefaced yesterday with this week being a little bit more of a deload. Loading will be sub 80% on all lifting, and the metcons will be good workouts that leave you sweaty, but hopefully not too beat down. With that in mind continue taking this week at a pace that allows you to ramp back up after the start of the year. For those of you wanting to go hard, hit the first 1k at a pace that allows you to grip and rip on the snatches. If you’re going to break there it’s a quick shake of the hands then you’re right back at it. Maybe consider a small break before starting the lunges and if you don’t have space to go 100 feet walking, you’ll perform 30 alternating reverse. After that you’ll move to another 1k where your heart rate will definitely be high so we’re looking for this one to be about an RPE of 7.. if you go much harder you’ll gas out for the second set of lunges and snatches, so get on, catch your breath on the first few pulls, then settle into a pace. Finishing the workout off it’s time to send it. You can always row just a little bit harder so start that final kick sooner than you think :).
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.
Mixed Modal Option
Three sets of:
Against a 5-minute running clock…
30/22 Calorie Row or Ski-Erg
150 Foot Sandbag Carry (150/100lbs)
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes
followed by. . .
Four sets of:
Against a 4-minute running clock…
20/15 Calorie Row or Ski-Erg
100 Foot Sandbag Carry (150/100lbs)
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds
Row Option
Seven rounds of:
Row 300 Meters @ 5k Pace
Row 200 Meters @ 1k Pace
Row 200 Meters @ Recovery Pace (slower than 5k)
Additional Work
One set of:
Donkey Kicks x 20 reps
Followed by. . .
Spend 2 minutes working on proper hand and foot placement for a kick to handstand
Immediately followed by. . .
Every 2 minutes, for 4 minutes (1 set), complete:
Interval 1 – Handstand Fall-Over x 6 reps
Interval 2 – Rocking Box Bridges x 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets), complete:
Wall-Facing Split Handstand Hold x 20 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets), complete:
Finger Presses x 20 reps
One set of:
Movement 1 – Tuck Rocks x 50 reps
Movement 2 – Tuck-Ups x 30 reps
Followed by. . .
Three sets of:
Interval 1 – L-Hang Hold on Bar x 20 seconds
Rest 10 seconds between sets
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Supine GHD Hold x 30 seconds