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…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Row
Station 2: 5 Bar Facing Burpees + 5 Muscle Snatches (75/55lbs)
Station 3: 60 Second Bike
Station 4: 1 Round of Light “DT” (75/55lbs)
“DT” = 12 Deadlifts + 9 Hang Cleans + 6 Shoulder to Overhead
A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch (high hang, mid hang, 2″” below the knee)
Set 1: 64%
Set 2: 68%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%
*Only increase after a successful/made lift.
At the 12:00 mark…
Every minute, on the minute, for 3 minutes:
3 Mid Hang High Pulls @ 90+% of 1RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 2 reps @ 75-85%
Then, at the 12:00 mark…
Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 80% of 1RM Strict Press
C.
Option A:
Every minute, on the minute, for 8 minutes:
Station 1: 5-7 Bar Muscle Ups
Station 2: Rest
Option B:
Every minute, on the minute, for 8 minutes:
Station 1: 12-15 Butterfly Pull-Ups OR 10-12 Chest to Bar Pull-Ups
Station 2: Rest
D.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 250-300 Foot Shuttle Run
Station 2: 30 Double Unders + 10 Handstand Push-Ups
Station 3: 15 GHD Sit-Ups, 20-25 V-Ups OR 15 Toes to Bar
Conditioning Training Note
In today’s EMOM we’re looking for about 45-50 seconds on the shuttle run. Station 2 should take about 40-45 seconds. Station 3 should take about 30 seconds. The time domain for each movement decreases but we’re accumulating a good amount of volume for each of them. This is good high volume, high heart rate work under a controlled setting.
Optional Additional Work Sessions
Power Output
Option A:
Four to Six sets of:
100 Meter Hill Sprint
Rest 3-4 minutes between sets
Option B:
Four to Six sets of:
25/20 Calorie Echo/Assault Bike Sprint
Rest 3-4 minutes between sets
*If time drops significantly after the 4th set or you have achieved an intended stimulus (massive lactic pump) then you are done.
Strength Accessory
Four sets of:
100 Foot Suitcase Carry (each arm)
Rest as little as possible
Followed by…
Four sets of:
100 Foot Double Kettlebell Overhead Carry
Rest as little as possible
Followed by…
Four sets of:
100 Foot Farmer Carry
Rest as little as possible
Followed by…
Four sets of:
45-60 Second Double Kettlebell Front Rack Wall Sit
45-60 seconds
*The goal on all of these is to be as heavy as possible while still performing the movement unbroken.
Machine Based Mixed Modal
Against a 4 minute clock, perform as many calories as possible of:
400 Meter Run or 500 Meter Row
Max Calorie Bike or Ski in the remaining time
Rest 2 minutes between sets and repeat for SEVEN total sets (42 minutes).
Zone 2 Running
36 Minute Zone 2 Bike or Jog