Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side
Followed by…
Three sets of:
5 Burpee Broad Jumps for Distance
Rest as needed
A.
In 12 minutes or less, build to today’s heavy Power Snatch.
B.
Push 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.
Five sets for times of:
15/12 Calorie Row
10 Lateral Burpees Over the Rower
*Clean and Jerks*
Rest 2 minutes between sets
*Clean and Jerks:
Set 1: 15 reps @ 135/95lbs
Set 2: 12 reps @ 165/115lbs
Set 3: 9 reps @ 205/135lbs
Set 4: 6 reps @ 225/155lbs
Set 5: 3 reps @ 255/175lbs
Modifications:
Set 1: 50% (of clean and jerk)
Set 2: 60% (of clean and jerk)
Set 3: 65% (of clean and jerk)
Set 4: 70% (of clean and jerk)
Set 5: 75% (of clean and jerk)
D.
Three-Four sets of:
10-12 Dumbbell Incline Bench Press
10-12 Supinated Grip Bent Over Rows
Rest as needed
E.
Two sets of:
Max Effort Weighted Tempo Stationary Dips @ 1111
Rest as needed
Athlete Notes:
Row fast, burpee faster, then work on cycling that barbell. Can you string together some touch and go reps with an elevated heart rate? How about when your pull and overhead positions get fatigued? A good goal on the barbell is to knock out the 15 reps in 3-5 sets, the 12 reps in 3-4 sets, the 9 reps in 3-4 sets, the 6 reps in 2-3 sets, and the 3 reps unbroken. That said, it may work better for you to go fast singles. Either way, play to your strengths and see which one is going to help you finish your intervals faster. Make sure you use the 2 minute rest to change out your weights and catch your breath. Overall, the goal here is a fast pace on the row, breathe on the burpees, then hammer out the barbell. See modifications for % recommendations.
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
For time:
100/80 Calorie Echo Bike
Rest 1:1
80/65 Calorie Echo Bike
Rest 1:1
60/48 Calorie Echo Bike
Rest 1:1
50/40 Calorie Echo Bike
Rest 1:1
40/32 Calorie Echo Bike
Rest 1:1
30/24 Calorie Echo Bike
Rest 1:1
20/16 Calorie Echo Bike
*Goal is consistency first then increased pacing as the calories decrease.
Ski Erg Option
For completion:
1 Minute Ski Erg
Rest 60 seconds
3 Minute Ski Erg
Rest 90 seconds
5 Minute Ski Erg
Rest 2:30
7 Minute Ski Erg
Rest 3:30, then…
For time:
50/40 Calorie Ski Erg
**Goal on the first portion is consistency.
**Goal on the second portion is max effort.
Strongman
Every 90 seconds, for 9 minutes (6 sets of):
50 Foot Sled Sprint (looking for speed here)
Followed by…
Every 90 seconds, for 6 minutes (4 sets of):
50 Foot Plate Push (45/35lbs)
Followed by…
Four sets of:
50 Foot HEAVY Sled Push (10/10 effort)
Rest 2-3 minutes between sets
*This should be a full grind the entire 50 feet. Looking for the heaviest load you can push 50 feet without stopping.
Grip
For time:
300 Foot Dumbbell Hex Carry (10-15lbs)
*Every break, perform a 30 second Ring Hang