Primary Training Session
Get Moving || Warm Up:
3 Minute Bike
20 Glute Bridges
20 Air Squats
10 Bird Dogs each side
Followed by…
2 Minute Bike
20 Barbell Back Squats
10 Bird Dogs each side
A.
Every 2 minutes, for 24 minutes (12 sets of):
Snatch
Sets 1-3: 3 reps @ 65-70%
Sets 4-6: 2 reps @ 70-80%
Sets 7-9: 1 rep @ 80-90%
Sets 10-12: 1 rep @ 90+%
B.
Every 3 minutes for 12 minutes:
10 Back Squats @ 70+%
C.
Four sets of:
15 Barbell Snatch (75/55lbs)
400 Meter Run
10 Barbell Snatch (75/55lbs)
10 Muscle Ups
Rest 60 seconds
D.
Tabata Holow Hold/Rock
(Tabata: 20 seconds of work/20 seconds of rest for 8 sets)
Athlete Notes:
Start fast and hang on for today’s workout. The goal is unbroken on the snatches, and faster than mile pace on the 400’s. If you do that, what can you hang on to for the muscle ups? Err on the side of aggression and see if you can knock them out in 1 set. At most we’re looking for 3 attempts to get the 10 muscle ups each round. Shake your arms out during that 60 second rest and get ready to hit it hard again.
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 Short Option
Complete as many rounds and reps possible in 3 minutes of:
500 Meter Row
200 Foot Sandbag Carry(150/100lbs)
500 Meter Ski or Echo Bike
20 Sandbag Squats
Rest 60 seconds and repeat for FIVE total rounds
Strength Accessory Option
Three sets of:
12 Total Kettlebell Front Rack Box Step Ups
Rest as needed
Additional Work Option
Four sets of:
Sandbag Shoulder Hold x 60 seconds each side
Rest as needed
Chinese Plank x 60-90 seconds
Rest as needed
Additional Work Option
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed