Primary Training Session
Get Moving || Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Ten sets of:
Deadlift x 2 reps @ 80% of 1-RM
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
Followed by…
Three sets of:
Deadstop Deadlifts with 1 inch deficit x 8 reps
Rest as needed
Build in weight
B.
Three sets of:
Barbell Goodmornings x 12-15 reps
Rest as needed
Two sets of:
Glute Ham Raise x Max Reps (to failure)
Rest as needed
Use assistance if needed on the GHR:
Banded Glute Ham Raises
C.
For total time…
Five sets of:
400 Meter Run
8 Deadlifts (315/225lbs)
Rest 2 minutes between sets
After the final 2 minute rest, complete the following…
Three rounds (no rest) of:
500 Meter Row
25 Wall Ball Shots (30/20lbs to 10′)
D.
Three sets of:
Banded or Belt Squat March x 60 seconds
Rest as needed
Single Leg Reverse Hyper x 15-20 reps each leg (Light)
Rest as needed
General Training Notes:
Sprint rest, then sustain. We’re looking to hit the runs at mile pace and then rip the 8 deadlifts unbroken. You get a full 2 minute rest so your goal should actually be to get these intervals as close to a 1:1 work:rest as possible. After that final round we’re going full gas pedal through the three rounds. Your goal is slightly slower than your 2k PR on the 500’s and then unbroken on the wall balls. How long can you hold on before you drop off?
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
Complete a steady pace jog for 10-15 minutes
followed by…
10-15 Minute Run @ 75-85% effort
followed by…
Complete a steady pace jog for 10-15 minutes
Additional Work
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold
Rest 30 seconds