Primary Training Session
Get Moving || Warm-Up
Two sets of:
100 Foot Sandbag Bearhug Carry (moderate-heavy)
60 Second Elbow Plank Hold
100 Foot Farmer Carry
60 Second Wall Sit
Followed by…
Three rounds of:
15 Russian Kettlebell Swings
5 Burpee Broad Jumps for Distance
A.
Every 2 minutes, for 14 minutes (7 sets of):
Deadlift
*Set 1 – 7 reps @ 50%
*Set 2 – 7 reps @ 55%
*Set 3 – 5 reps @ 65%
*Set 4 – 3 reps @ 75%
*Set 5-7 – 3 reps @ 80-85%
B.
Every minute, on the minute, for 5 minutes:
5 Power Clean and Jerks @ 40-50% of 1-RM Clean and Jerk
followed by…
Every minute, on the minute, for 5 minutes:
4 Power Clean and Jerks @ 50-60% of 1-RM Clean and Jerk
followed by…
Every minute, on the minute, for 5 minutes:
3 Power Clean and Jerks @ 60-70% of 1-RM Clean and Jerk
Today we are working on efficiency. The focus is moving as smoothly as possible.
C.
For time:
800 Meter Run
100 Foot Kettlebell Walking Lunge (70/53lbs)
50 Strict Handstand Push-Ups
100 Foot Kettlebell Walking Lunge (70/53lbs)
800 Meter Run
Rest exactly 1/2 your working time, then…
400 Meter Run
50 Foot Kettlebell Walking Lunge (70/53lbs)
25 Strict Handstand Push-Ups
50 Foot Kettlebell Walking Lunge (70/53lbs)
400 Meter Run
*All lunges in 25 foot increments
TIME CAP = 26 MINUTES
D.
Three sets of:
Double Overhand (no hookgrip or straps) Deadlift x 10 reps @ 60% of 1-RM
Rest as needed
E.
Three sets of:
10-15 Tempo Strict Leg Lifts @ 3131
15-20 Banded Kneeling Crunches
Rest as needed
Athlete Notes:
Push the pace on those runs and then try to go unbroken on the lunges. Chip away at those handstand push-ups, ideally we’re looking for those to be finished in 3 minutes or less, so scale the reps down a little bit if you need to. Get back on those lunges and it’s time to go unbroken again, then hammer that last 800 meter run. After your rest everything is cut in half so let’s push hard and see how well you can hold on. The 400’s should be faster than mile pace, lunges unbroken, and hopefully the handstand push-ups are completed in 2-3 sets or unbroken if you’re great on your hands. Chip away and knock out this workout before a rest day tomorrow.
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
Three sets of:
2 Minute Walk
8 Minute Jog @ comfortable pace
8 Minute Run @ Fast Pace
Your goal should be to hold a faster “Fast Pace” than you held 2 weeks ago
Zone 2
Complete for time:
1 Mile Run
1500 Meter Row
7000 Meter Concept 2 Bike
1500 Meter Row
1 Mile Run
You must keep your heart rate within 2-3% of your 70% HR Max
Additional Work
Five sets of:
2 Minute Row or Bike @ 20 Minute Test Pace
into…
2 Minute AMRAP of:
8 Ring Muscle-Ups
50 Foot Handstand Walk (5 foot increments)
Rest 30 seconds between sets
*Pick up where you left off each time (including on the 5 foot handstand increments)