Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
5-10 Medball Cleans (20/14lbs)
20-25 Wall Ball Shots (20/14lbs)
A.
Build to Today’s 1-RM Hang Power Clean + Power/Push Jerk
B.
At the 0:00 mark…
Complete for time:
10 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
8 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
6 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
4 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
2 Clean and Jerks (225/155lbs OR 75%)
TIME CAP = 12 MINUTES
Rest until the 15:00 mark, then…
C.
Six rounds for time of:
15 American Kettlebell Swings (32/24kg)
12 Chest to Bar Pull Ups
50 Foot Handstand Walk
D.
Every 90 seconds, for 9 minutes (3 sets) of:
Bulgarian Split Squats x 10 reps each leg
Athlete Notes:
We’ve got a 2 part piece coming up today. We see it all the time at competitions like WZA where athletes will finish a lift and then go straight into a metcon, or vice versa. Today we’re going straight from some barbell cycling into a fast paced metcon. On the clean and jerk portion we’re looking for the 10’s to be either touch and go or fast singles, as well as the 8’s, then the 6/4/2 reps should all be something that you could touch and go. The faster you move the more rest you get before the metcon. For the 6 round portion, last year at semi finals we experienced athletes struggling to handstand walk when their grip was smoked. That’s what we’re looking for today. As the workout progresses your forearms should start to burn. How well can you handstand walk when that happens? We’re looking for the swings to be unbroken, the chest to bar to be in 1-2 sets, and then kick right up into the handstand walk and see what happens. Push the pace here and see if you can finish this workout in less than 10 minutes.
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.
Bike Option
Twelve sets of:
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 12th set, Rest 2 minutes, then…
Eight sets of:
30 Seconds @ 105-110% of 20 Minute Test
Rest 30 seconds
Strength Accessory Option
Three sets of:
Bent Over Row x 8-10 reps @3011 tempo
immediately followed by…
Banded Lat Pull Downs x 20 reps SLOW
Rest as needed
Additional Work
For time:
5/4 Rope Climbs
100 Foot HEAVY Farmer Carry
4/3 Rope Climbs
100 Foot Sandbag Bearhug Carry (150/100lbs)
3 Rope Climbs
100 Foot HEAVY Sled Push
Rest 2-3 minutes and repeat for a total of THREE sets.
Additional Work
Three sets of:
15-20 Weighted Side Bends (each side)
30 Second Side Plank (each side)
Rest as needed
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
A) done up to 82,5kg
B) 9:36 minutes @155lbs
Singles until round three then doubles and singles
Then
C) 9:25 minutes for three rounds
@24kg KB
D) @ two 10kg Dumbbells