Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Sandbag Shoulder Carry (right)
100-Foot Sandbag Shoulder Carry (left)
10/7 Calorie Assault Bike
Followed by…
Three sets of:
10 Ring Rows
100-Foot Single Arm Overhead Carry (right)
100-Foot Single Arm Overhead Carry (left)
200 Meter Jog
A.
Every 2 minutes, for 16 minutes:
Split Jerk x 1 rep
*Begin around 60% and build to a quality heavy for the day.
**If you miss, you must drop 5%.
At the 16:00 mark…
Two sets of:
Push Press x MAX Reps @ 70%
Rest 45 seconds between sets
B.
“Heavy Handstand Reverse Fran Granite Games 2022”
Complete for time:
9 Yard Handstand Walk (27 ft.)
9 Thrusters (115/80lbs)
15 Yard Handstand Walk (45 ft.)
15 Thrusters
21 Yard Handstand Walk (63 ft.)
21 Thrusters
TIME CAP = 9 MINUTES
C.
Finisher:
Every minute, on the minute, for 3 minutes:
50 Foot Handstand Walk + Max Reps Down Ups in the remaining time
followed by…
Every minute, on the minute, for 3 minutes:
25 V-Ups + Max Reps Down Ups in the remaining time
followed by…
Every minute, on the minute, for 3 minutes:
50 Foot Handstand Walk + Max Reps Down Ups in the remaining time
This will be 9 minutes straight. The down ups will significantly limit your speed, but will let you test yourself when tired.
D.
Three sets of:
15-20 Dumbbell Floor Press
Immediately followed by…
Max Reps Push-ups (No Tempo)
Rest as needed between sets
Athlete Notes:
It’s semi finals week so we’re going to be bringing some past semi finals workouts your way. We’ll play around with some from this year as well, but we’re picking some of our favorite workouts to give you guys this week. This workout is all about managing shoulder fatigue. We’re looking for unbroken on those handstand walks, but please adjust based on spacing and your ability. For the thrusters, the reps are ascending so we’ll be looking for unbroken on the 9, then 1-2 sets on the 15 and again 1-2 sets on the 21. Don’t stare at the bar too long or that time is going to slip away FAST!