Primary Training Session
Get Moving || Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three rounds of:
200 Foot Shuttle Run
10 Goblet Squats
10/7 Calorie Echo/Assault Bike
15 Russian KB Swings
*Increase in effort each round.
Followed by…
Three sets of:
5 Clean Grip Romanian Deadlifts
5 Mid Hang Muscle Cleans (2″ above knee)
5 Mid Hang Power Cleans
5 Front Squats
5 Back Rack Squat Jumps
*PVC – Empty Bar*
A.
Every 90 seconds, for 12 minutes:
1 Clean
*Start at 60% and build based off quality. Perfect technical reps only.
B.
Take 15 minutes to build to today’s 1 rep max Front Squat.
At the 15:00 mark…
Max quality reps @ 70% of today’s heavy
Rest 2 minutes
Max quality reps @ 60% of today’s heavy
*All max reps sets should be quality and you should leave 1-2 reps in the tank, do not go to full failure or mechanical failure.
C.
Partner Option:
Five rounds for time of:
30 Calorie Row
30 Wall Ball Shots (20/14lbs to 10′)
30 Dumbbell Bench Press (70/50lbs)
*Split all reps however.
Individual Option:
Five rounds for time of:
21/17 Calorie Row
15 Wall Ball Shots (20/14lbs to 10′)
9 Dumbbell Bench Press (70/50lbs)
Athlete Training Notes
The focus of today’s training is more on the clean and the front squat. This workout is meant to be a fun finisher to the day mixing some pushing and pulling. Row at a consistent pace, something that takes about 50-60 seconds to complete. For the wall balls we’re looking unbroken. The bench press will be the kicker for most folks. If you can’t get 9 reps at 70/50 pounds in 2 sets or less then drop the weight a little bit so you don’t spend too much time staring at the dumbbells. Work on kicking up with straight arms like we saw people doing at 2023 semi-finals.
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.
Strength Accessory
Three sets of:
12-15 Barbell Hip Thrusts @ 40-50% of 1RM Deadlift
Rest as needed
Followed by…
Three sets of:
8-10 Bulgarian Split Squats (each leg)
Rest as needed
Power Output
One set for max calories of:
60 Seconds Max Calorie Echo/Assault Bike
Machine Based Mixed Modal
Three sets for times of:
500 Meter Row
500 Meter Ski Erg
1000 Meter Concept 2 Bike Erg OR 40/32 Calorie Echo/Assault Bike
Rest 3 minutes between sets
*Goal is consistency.
Zone 2 Running
Jog 5-6 miles at a zone 2 pace (no weight vest or ruck). If possible, try to prioritize softer surfaces over concrete.
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