Primary Training Session
Get Moving || Warm-Up
Three sets at 70-80% effort of:
10/7 Calorie Row
100 Foot Sandbag Bearhug Carry
20 Banded Good Mornings
20 Banded Face Pulls
45-60 second Nose to Wall Handstand Hold (include 5-10 shoulder taps during this)
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Start around 65% and build to today’s heaviest quality set.
B.
Every minute, on the minute, for 11 minutes:
Push Press x 3 reps @ 65-70%
*Focus is on bar speed. If you’re not moving fast then decrease the loading.
C.
Three sets for times of:
500 Meter Ski-Erg or Row
10 Wall Walks OR 150 Foot Handstand Walk
400 Meter Run or 25/20 Calorie Echo/Assault Bike or 30/24 Calorie Concept 2 Bike Erg
Rest 2 minutes between sets
If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.
D.
Three to Four sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
3-6 Strict Chest to Bar Pull-Ups (use a band if needed)
Rest 90 seconds between sets
Athlete Training Notes
For today’s conditioning piece we’re looking for 6 minutes or less of work followed by 2 minutes of rest. The pace on the ski or row should be at or slightly faster than your 5k pace. From there you’ll want to move through the handstand walks or wall walks at a consistent pace. Aim for 90 seconds or less to get that done. Up next we’ve got either some running or biking
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.
Shoulder Health
Five sets of:
10 Y’s
10 T’s
10 W’s
Rest as needed
Followed by…
Three sets of:
10 Bird Dog Rows (each side)
Rest as needed
Skill Work
Every minute, on the minute, for 5 minutes:
1-3 Rope Climbs
*Focus is on perfect footwork.
Rest until the 7:00 mark, then…
Every minute, on the minute, for 5 minutes:
1-5 Pullovers
Strongman Pump
Four sets of:
20 Toes to Bar
50 Foot Hand Over Hand Rope Pull (6/10 effort)
10-15 Stationary Dips
50 Foot Sled Push (returning the rope)
Rest 2 minutes between sets
Pure Conditioning
45 Minute Bike, Row, Ski OR Run at Zone 2 Pace
*At the 8, 16, 24, 32, and 40 minute marks perform a 7 second max effort sprint then drop back into your endurance pace.
*Prioritize the Echo/Assault OR C2 Bike if possible.