Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…
–T-Spine Pulse on Bench
–Band Distracted Pec Stretch
Followed by…
Two to Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
100 Foot Double Kettlebell Overhead Carry
Followed by…
Three sets of:
5 Snatch Grip Bent Over Rows
5 Empty Bar Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Mid Hang Power Snatches
*PVC – Empty Bar – 95/65lbs*
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%
*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
***Squat all reps.
B.
Every 2 minutes, for 16 minutes (8 sets of):
Set 1: 3 Push Press @ 65%
Set 2: 2 Push Press @ 75%
Set 3: 1 Push Press @ 85%
Set 4: 3 Push Press @ 70%
Set 5: 2 Push Press @ 80%
Set 6: 1 Push Press @ 90%
Set 7: 1 Push Press @ 90+%
Set 8: 1 Push Press @ 90+%
C.
Against a 3:30 clock, perform as many reps as possible of:
500 Meter Row
100 Foot Handstand Walk
Max Double Unders in the remaining time
Rest 2:30 and repeat for THREE total sets.
D.
Three sets of:
15 Dumbbell Overhead Triceps Extensions
100 Foot Suitcase Carry (each arm)
Athlete Training Notes
Today’s workout is all about pushing your limits. Hit the row hard, kick right up into the handstand walk, and then see how much time you can give yourself on the double unders. What pace can you hold on the row to where you’re still consistent on the handstand walk? Try to challenge yourself to complete at least 25 foot sections unbroken. If you’re not handstand walking today we’ll sub 7 wall walks instead.
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.
Plyometrics
Three sets of:
3 Med Ball Slams + 1 MAX Vertical Throw
Rest as needed
Followed by…
Four sets of:
5 Split Stance Lateral Med Ball Slams Each Side
Rest 15 seconds between sides
Rest 30-60 seconds between sets
Followed by…
Eight to Ten reps of:
Single Vertical Box Jump
Rest 30 seconds between reps
*You should aim to land with completely extended legs.
Gymnastics Skills
Option A:
One set of:
Max Unbroken Strict Handstand Push-Ups
(55+: 3-5″ riser)
Rest 4 minutes, then…
Three sets of:
60% of Today’s Max Strict Handstand Push-Ups
Easy Bike or Rest for 4-5 minutes
Option B:
One set of:
Max Unbroken Gymnastics Pressing (your choice)
Rest 4 minutes, then…
Three sets of:
60% of Today’s Max Unbroken Movement
Easy Bike or Rest for 4-5 minutes
Strength Accessory 1
Four sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push to Return
50 FootHand Over Hand Rope Pull
50 Foot Sled Push to Return
Rest 2 minutes between sets
Pump Sesh
Accumulate in as few rounds as possible:
50 Barbell Curls
50 Barbell Skull Crushers
Pure Conditioning
For completion:
20 Minute Bike (Echo/Assault OR Concept 2)
Note the following:
-Average RPM
-Average Watts
-Total Calories/Distance