Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Elbow Plank Hold
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
50 FootMonster Walk Forward
50 Foot Monster Walk Backward
Followed by…
Ten reps of:
Medball Broad Jump to Triple Extension Throw
*Completely reset between reps
A.
Six sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 50 seconds between sets
**Special Notes**
-Load the bar to 60% 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.
B.
Every minute, on the minute, for 9 minutes:
3 Speed Deadlifts @ 60%
**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.
C.
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 60%
Sets 4-6: 1 Hang Power Clean + Power Jerk @ 70%
Sets 7-8: 1 Hang Power Clean + Power Jerk @ 80%
D.
Three sets of:
15/12 Calorie Row
20 Lateral Burpees Over the Rower
15/12 Calorie Row
Rest or alternate full sets 1:1 with a partner.
E.
Four sets of:
25 GHD Back Extensions
Rest as needed
Athlete Notes:
Sprintervals coming up today. Don’t hold anything back on these. It’s only 3 sets and we’re looking for you to redline early and try to hold on. Hammer the row, hit the ground right away on the burpees, and then hammer the row again. If you’re partnered up, try to beat their times so you can get more and more rest as they get less and less. The lifting is the focus of today’s session but we know that most of you wouldn’t feel complete without lying on the ground afterwards so short, sweet and spicy metcons are going to be a staple of this cycle.
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
3 Minute Ascending Effort Warm Up
Followed by…
Four sets of:
30 Second Hard Effort (high damper)
30 Second Fast Spin (low damper)
After the 4th set, rest 2 minutes, then…
5 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
60 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
60 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
60 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
60 Seconds @ 100+% of 20 Minute Test Pace
Rest 30 seconds
5 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
2 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
2 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
10 Minutes @ 70% of 20 Minute Test Pace
Rest 60 seconds
3 Minutes @ 100+% of 20 Minute Test Pace
Rest 60 seconds
5 Minute Easy Spin Cooldown
Row Endurance
25 Minute Row @ Zone 2 Pace
*Every 5 minutes, including 0:00, perform a 15 second max effort burst followed by a 100 Foot Bodyweight Walking Lunge, then settle back into a zone 2 pace.
Gymnastics Conditioning
Four sets of:
15 Calorie Ski
Max Unbroken Strict Handstand Push-Ups
Rest 30 seconds between sets
After the 4th set, rest 2 minutes, then…
Ten sets for times of:
25 Foot Handstand Walk OR 2 Wall Walks
Rest 30 seconds between sets
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups