Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds
Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hip Clean + Hang Clean + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.
B.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 60-65% @ 21X1
C.
Three sets of:
10-12 Barbell Hip Thrusts @ 30-40% of 1RM Deadlift
Rest 30 seconds
8-10 Heel Elevated Narrow Stance Squats
Rest 60 seconds
D.
Complete as many reps as possible in 5 minutes of:
100 Foot Farmer Hold Walking Lunge (50/35lbs)
500 Meter Row
Max Dumbbell Devil’s Presses (50/35lbs) in the remaining time.
Conditioning Training Note
Make the lunges quick but make sure they all count, no reps on lunges are brutal. Movement quality is just as important as speed at this point in the season. After that you’ll hammer the 500 meter row as fast as you can. It’s only one 5 minute interval so why hold back? Once you’re done with that you’ll likely have about 1-2 minutes to crank out devil’s press. Just keep falling on the ground and don’t look at the clock until the time is up. You’ll be saved by it eventually!
Optional Additional Work Sessions
Strength Accessory
Three sets of:
60 Second Weighted Chinese Plank
Rest 45-60 seconds between sets
Followed by…
Three sets of:
12 Bulgarian Split Squats (each leg)
Rest as needed
Skill Work
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 12-16 minutes (3-4 sets of):
Station 1: 60 Seconds Practicing Handstand Pirouettes
Station 2: 1-5 Pullovers
Low Bar Pullovers
Station 3: 60 Seconds of L-Sit Practice
Station 4: Rest
Additional Gymnastics Pulling Skills
Three to Four sets of:
3-5 Strict Pull-Ups
3-5 Kipping/Butterfly Chest to Bar Pull-Ups
3-5 Toes to Bar
3-5 Bar Muscle Ups
Rest as needed to go unbroken.” “35-49:
Three sets of:
3-5 Strict Pull-Ups
3-5 Kipping/Butterfly Chest to Bar Pull-Ups
3-5 Toes to Bar
3-5 Bar Muscle Ups
Rest as needed to go unbroken.
50-54:
Three sets of:
3-5 Strict Pull-Ups
3-5 Kipping/Butterfly Chest to Bar Pull-Ups
3-5 Toes to Bar
3-5 Bar Muscle Ups
Rest as needed.
55+:
Three to Four sets of:
3-5 Strict Pull-Ups
3-5 Kipping/Butterfly Chin over the Bar Pull-Ups
3-5 Toes to Bar
3-5 Kipping/Butterfly Chest to Bar Pull-Ups
Rest as needed to go unbroken.
Mixed Modal
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1: 20/16 Calorie Echo/Assault Bike
Station 2: 20/16 Calorie Row
Station 3: Max Calorie Ski Erg
Station 4: Rest
35-54:
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1: 15/12 Calorie Echo/Assault Bike
Station 2: 15/12 Calorie Row
Station 3: Max Calorie Ski Erg
Station 4: Rest
55+:
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1: 12/9 Calorie Echo/Assault Bike
Station 2: 12/9 Calorie Row
Station 3: Max Calorie Ski Erg
Station 4: Rest”
Zone 2
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.
*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.