Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in a Banded Front Rack Stretch (each side)
Followed by…
Two sets of:
1 Vector Lunge (each direction)
10 Plank Position Toe Touches (each side)
20 Pronated Grip Banded Pull Aparts
20 Banded Good Mornings
Followed by…
Two sets of:
5 Left Leg Pogo Hops
Rest 10 seconds
5 Right Leg Pogo Hops
Rest 10 seconds
10 Double Leg Pogo Hops
Rest 30 seconds
5 Broad Jumps (for distance)
Rest 90-120 seconds
A.
Take 15-20 minutes to build to today’s heavy…
Compare to 1/24/24.
B.
Five sets of:
Power Jerk x 10 reps @ 60-65%
Rest 90-120 seconds between sets
C.
“Grace”
For time:
30 Clean and Jerks (135/95lbs)
D.
Three sets of:
10 Incline Bench EZ Bar Skull Crushers
15 Weighted Side Bends (each side)
Rest 30 seconds between movements and 1-2 minutes between sets
General Training Notes:
Just like last week we’ve got a quick hitter coming up on our pre-open Wednesday primary session. The goal here is as few sets as possible to knock out the 30 reps. If you’ve done this before but weren’t able to go unbroken, try a different strategy. High intensity + quality reps is exactly what we’re looking for. You’ll be smoked right after this but should recover just fine by the time Friday rolls around.
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 Strength Option
Three to Four sets of:
8 Close Grip Bench Press (70+%)
Rest 45 seconds
4-6 Weighted Strict Pull-Ups*
Rest 2 minutes
*If unable to do weighted strict pull-ups then substitute with strict pull-ups or banded strict pull-ups.
Additional Cardio Option 1
400 Meter Run @ Warm Up Pace
Followed by…
Two sets of:
400 Meters @ 90+% of Mile PR Pace
200 Meter Walk
Followed by…
Every 6 minutes, for as long as you can maintain pace (3 sets max)…
Run 1200 Meters @ 100+% of Mile PR Pace
Followed by…
400 Meter Cool Down Walk
Gymnastics Accessory
Every 4 minutes, for 16 minutes (4 sets of):
50 Unbroken Single Unders
40 Second Sandbag Bearhug Hold (150-200/100-150lbs)
8 Unbroken Single Leg Squats (each leg)
*Rest the remainder*
35-54: 100-150/75-100 lbs
55+: 75-100/50-75 lbs
Additional Cardio Option 2 (Zone 2 Emphasis)
If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.
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