Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitecase Carry (Right Side)
5-7 Single Arm Dumbbell Thrusters (Right Side)
50 Foot Suitecase Carry (Left Side)
5-7 Single Arm Dumbbell Thrusters (Left Side)
20 Russian Kettlebell Swings
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean
B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Power Cleans @ 50% of 1-RM Clean
Followed by…
Every 30 seconds, for 2 minutes (4 sets) of:
3 Squat Cleans @ 50% of 1-RM Clean
5 Lateral Burpees over the bar
C.
Every Minute, on the minute, for 28 minutes (7 sets) of:
Station 1: 30 Double Unders + 15-20 Wall Ball Shots (30/20lbs to 10′)
Station 2: 6-8 Ring Muscle Ups
Station 3: 20/15 Calorie Assault Bike or Row
Station 4: Rest
Athlete Notes:
In today’s EMOM we’re working on fatiguing your shoulders and then seeing how well you can jump up on the rings. Station 1 should essentially take you the full 60 seconds, take one or two breaths, then jump up and knock out the 7-10 ring muscle ups in ideally 1 set, but in 2 sets max. Station 3 is intended to be.a full sprint because you get a 60 second rest afterwards so let’s try to finish the calories in around 40-45 seconds. Volume accumulation is going to be high today but hang in there because tomorrow is rest day.
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.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Two sets of:
10 Minute Jog @ 80-85% of Max Heart Rate
2-3 Minute Jog/Walk until you feel like you have recovered your breathe
When the clock reaches 30:00, perform…
10 Minute Cool Down Jog
Zone 2
Complete a steady pace for 60 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Four sets of:
Stiff Leg Deadlifts x 10-12 reps @2011 tempo
Rest as needed
Core Option
Five sets of:
Hollow Hold x 30 seconds
Rest 30 seconds
Followed by…
Three sets of:
Banded Hamstring Curls x 45 seconds
Rest 45 seconds
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A) done @90kg
B) done @50kg
C) 15 reps @20lbs for the Wall Ball shots
1. round 2 ring muscle ups ( forgot to get me a pair of rings ready)
2.-6. 6 Ring muscle ups in one set and 15 calls on the bike
7. round 3-3 ring muscle ups and 13 Calories on the bike
8. round 5 ring muscle ups 3-2
The muscle ups were hard but damn my legs are down from yesterday, felt it at the cleans and the Wall Ball shots and assault bike