Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
30 Seconds of Air Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
Followed by…
Three sets of:
5 Broad Jumps for Distance
Rest 60-90 seconds between sets
A.
Six sets of:
Banded Wide Foot Box Squat to AT Parallel x 2 reps
Rest 40 seconds between sets
**Special Notes**
-Load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.” “Every minute, on the minute, for 10 minutes:
3 Speed Deadlifts @ 50%
**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
B.
Every minute, on the minute, for 10 minutes:
3 Power Clean + Power Jerks @ 50-60%
C.
Every 90 seconds, for 18 minutes (6 sets of):
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: 50 Double Unders + 15 Russian Kettlebell Swings (HEAVY)
D.
OPTIONAL
Three sets of:
30 Reverse Hypers @ 25-30% of 1RM Back Squat
*If you don’t have a reverse hyper, perform 30 Weighted GHD Hip Extensions instead.
Athlete Notes:
Today’s workout is a little sprint work mixed with some skill and posterior chain strengthening. The goal on station 1 is to hammer the bike. We want that to be a max effort sprint with whatever you have in the tank on each set. Station 2 is going to take a little longer, but we still want you going for speed there. The goal is to finish the 50 double unders and kettlebell swings in less than 60 seconds. Pick a kettlebell weight that is heavy and will burn the hamstrings/glutes, and one that you can move unbroken for the 15 reps each round. Don’t underestimate the power of kettlebell swings just because they aren’t as fancy as other movements.
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.
Zone 2 BikeErg
35 Minute C2 Bike @ Zone 2 Pace
*Every 5 minutes, including 0:00, perform a 15 second max effort burst followed by a 100 Foot Sandbag Bearhug Carry, then settle back into a zone 2 pace.
Row Endurance
Five sets of:
200 Meter Row @ 5k Pace
300 Meter Row @ 2k Pace
300 Meter Row @ 10k Pace
200 Meter Row @ Sprint Pace
Rest 60 seconds between sets
Gymnastics Conditioning
Ten rounds of:
15 Calorie Echo/Assault Bike @ Zone 2 Pace
3-4 Unbroken Ring or Bar Muscle Ups
35-49:
Ten rounds of:
15 Calorie Echo/Assault Bike @ Zone 2 Pace
3-4 Ring or Bar Muscle Ups
50-54:
Ten rounds of:
15 Calorie Echo/Assault Bike @ Zone 2 Pace
1-3 Unbroken Ring or Bar Muscle Ups
55+:
Ten rounds of:
15 Calorie Echo/Assault Bike @ Zone 2 Pace
1-3 Ring or Bar Muscle Ups or Chest-to-Bar Pull-Ups