Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
8-10 Double Kettlebell Overhead Lunges
20 Banded Face Pulls
Followed by…
Ten reps of:
Depth Drop to Broad Jump for Distance
Rest 20-30 seconds between reps
A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 60%
Followed by…
Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 70-75%
Followed by…
Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 80+%
**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.
B.
Incline Bench Press
Every 2 minutes, for 16 minutes (8 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 75%
Set 3: 1 @ 80%
Set 4: 1 @ 85%
Sets 5-8: 1 @ 90+%
C.
Four sets of:
10-12 Neutral Grip Dumbbell Bench Press
10-12 Tempo Strict Pull-Ups @ 1111
Rest as needed
D.
Against a 2:30 clock:
18-20/14-16 Calorie Ski or Row
18-20/14-16 Calorie Echo Bike
Max Alternating Dumbbell Snatches (50/35lbs) in the remaining time
Rest 2:30 minutes and repeat for a total of SIX sets
E.
Two sets of:
Max Effort Overhead Banded Triceps Extensions
Rest 60-90 seconds between sets
Athlete Notes:
We’ve got some 1:1 sprint:rest intervals coming up today. Push the machines hard here, we’re looking for under 50-60 seconds for each of them. After you’re off the bike we want to see you going unbroken for the remainder of the time on those dumbbell snatches. Catch your breath during the rest and then get ready to sprint 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.
Echo Bike
Every 4 minutes, for 28 minutes (7 sets of):
40/32 Calorie Echo Bike
55+: 35/27 Calorie Echo Bike
Ski Erg Option
For completion:
15 Second Ski Erg
Rest 15 seconds
30 Second Ski Erg
Rest 15 seconds
45 Second Ski Erg
Rest 15 seconds
60 Second Ski Erg
Rest 15 seconds
75 Second Ski Erg
Rest 15 seconds
90 Second Ski Erg
Rest 15 seconds
1:45 Ski Erg
Rest 15 seconds
2 Minute Ski Erg
Rest 3 minutes, then…
Every minute, on the minute, until failure:
Station 1: Ski Erg Calories*
Station 2: Rest
*Start with somewhere between 18-22 for men and 12-17 for women. Add 1 calorie each round until you fail to achieve the calories within the minute.
**Goal on the first portion is consistency.
Strongman
Four to Six sets of:
100 Foot HEAVY Sled Push
200 Foot Sandbag Bearhug Carry
100 Foot HEAVY Sled Push
Rest 30 seconds between sets
Grip
Accumulate 3 minutes in a Farmer Hold
Followed by…
Three rounds of:
30 Second Pull-Up Hang
100 Foot Plate Pinch carry