Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
7 Down Ups
5 Burpees
3 Burpee Pull-Ups
15 American KB Swings (35-53/26-35lbs)
15/12 Calorie Bike or Row
A.
Deadlift
Set 1: 3 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 3 reps @ 70%
Sets 4 and 5: 3 reps @ 70-75%
Rest 2 minutes between all sets.
*No touch and go.
B.
Bench Press
Three sets of 10 reps @ 55-60%
Rest 2 minutes between sets
C.
Option A:
Every 8 minutes, for 24 minutes (3 sets) for times:
15 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
12 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
9 Single Arm Dumbbell Snatches (70/50lbs)
15/12 Calorie Row
Option B:
Every 8 minutes, for 24 minutes (3 sets) for times:
20 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
15 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
50 Heavy Rope Double-Unders or 80 Double-Unders
10 Single Arm Dumbbell Snatches (50/35lbs)
15/12 Calorie Row
*You do not have to alternate arms, but remember this is training so try not to create imbalances.
D.
Three sets of:
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30-45 seconds
45-60 Second Weighted Wall Sit
Rest 30-45 seconds
Conditioning Training Note
Unbroken snatches, smooth and consistent on the row, try to stay unbroken on the double unders. The shoulder fatigue and heart rate will definitely be up there by the 3rd set, but your goal today is to hammer set 1 then see how well you can hold on. Remember, the faster you go the more rest you’ll get. Pick the option that coincides with your abilities and needs right now. If you can hit the 70 and want to focus on more strength then pick option A. If you need more engine work then pick option B.
Optional Additional Work Sessions
Rotational Strength
Three sets of:
10 Pallof Presses + 5 Pallof Rotations
Rest as needed between sets
Grip
Five sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push (to return)
50 Foot Handstand Walk or 3 Wall Walks
Rest 2-3 minutes or 1:1 with a partner.
Strongman
Four sets for times of:
80/64 Calorie Echo/Assault Bike
Rest 2 minutes after set 1.
Rest 3 minutes after set 2.
Rest 4 minutes after set 3.
Rowing Intervals
Three sets of:
100 Foot Plate Pinch Carry (25-45/15-35lbs)
Immediately followed by…
Max Dumbbell Hex Hold (15-20/10-15lbs)
Rest 60 seconds between sets