Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds (each side) in a banded hip stretch.
Then…
Spend 60-90 seconds (each side) stretching your lats.
Followed by…
Two rounds of:
50 Foot Single Arm Overhead Carry (each arm)
10 Bottoms Up Kettlebell Presses (each arm)
10 Monster Walks Forwards/Backwards
10 Monster Walks Left/Right
10 Banded Lunge to Step Over (each side)
20 Banded Pull Throughs
20-30 Second L-Sit Hold or Hang
Followed by…
Three sets of:
5 Burpee Box Jump All the Way Overs
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch from Above the Knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%
*Build based on quality and feel to today’s heavy.
**Compare results to 1/8 and 2/5.
B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets
Set 1: 75%
Set 2: 78%
Set 3: 80%
Sets 4 and 5: 82.5+%
C.
Complete as many rounds and reps as possible in 10 minutes of:
20 Chest to Bar Pull-Ups
10 Dumbbell Box Step Overs (50/35lbs to 24/20″)
200 Foot Shuttle Run (25 foot increments)
*Dumbbells may be held however as long as they do not touch the box.
D.
Four sets for times of:
25 GHD Sit-Ups
25 V-Ups
Rest 90 seconds between sets
General Training Notes
This one is a gripper with a small break during the shuttle runs. Your goal should be 1-2 sets on all sets of chest to bar pull-ups, then unbroken on the step overs. After that you’ll recover a bit on the shuttle run. Use that as a chance to shake the arms out a bit. The goal is 2 minute rounds or slightly less if 100+ chest to bar pull-ups is within your capacity. At the end of the day this workout will come down to that right there, chest to bar capacity.
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.
Additional Cardio Option 1
Twelve rounds of:
90 Second Row/Bike/Run @ Endurance Pace
30 Second Row/Bike/Run @ Flux Pace
Endurance Pace is something you could hold for 60 minutes.
Today’s Flux Pace is Endurance Pace + 25%
Sled Session
Complete a 1 Mile Sled Drag @ 30-40% of Bodyweight
*Try to use more weight than last time.
Strength Accessory
Three sets of:
8-10 Tempo Narrow Stance Heel Elevated Double Kettlebell Front Squats @ 1111
Rest 30 seconds
20 GHD Back Extensions
Rest 60 seconds between sets
Followed by…
Three sets of:
12-15 Glute Ham Raises
Rest 60-90 seconds between sets
Additional Cardio Option 2
Three rounds for time of:
100 Foot Farmer Hold Walking Lunge (70/53lbs; 55+: 53/35 lbs)
20 Russian Kettlebell Swings (70/53lbs; 55+: 53/35 lbs)
*This is meant to be a fast finisher from the accessory strength option. If you’re focused more on cardio then please pick the flux cardio piece instead, NOT both.