Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Echo/Assault Bike
10 Double Kettlebell Push Press
200 Foot Shuttle Run
10 Single Arm Kettlebell Snatches (5/arm – 35-53/26-35lbs)
A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch High Pull + Low Hang Snatch High Pull + Low Hang Snatch (2″ below the knee)
*Start at 60% of your 1RM Snatch and build based on quality.
B.
Three sets of:
8 Strict Press @ 70+%
Rest 1-2 minutes between sets
C.
Individual Option:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Air Squats
20 Handstand Push-Ups (strict preferred)
10 Box Jumps (30″/24″)(step down)
Partner Option:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Synchronized Air Squats
30 Handstand Push-Ups (strict preferred – split however)
10 Synchronized Box Jumps (30″/24″)(step down)
D.
Three sets of:
Max Dumbbell Bench Press (50-80/35-50lbs)
Rest 15 seconds
Max Unbroken Push-Ups (hands on dumbbells)
Rest 90 seconds
Conditioning Training Note
Thirty minutes of bodyweight in today’s workout. Aim to keep every round consistent. What we don’t want to see is a 5 minute round 1 and then a 7 minute round 2. If you can keep all your rounds in the +- 15-20 seconds then you’re doing it right. Aim for a little faster than 5k pace on the 400’s. For the air squats you’re looking to move consistently. The handstand push-ups should be 1-3 sets to finish the 20, and the box jumps should take about 45-60 seconds to complete because you’ve got step downs required. Finish the week strong!
Optional Additional Work Sessions
Strength Accessory
Three rounds of:
60 Second Chinese Plank Hold
15 Bodyweight Triceps Extensions
Max Dumbbell Hammer Curls
Grip
Accumulate 400 Meters in a Plate Pinch Carry (15-35lbs)
Pure Conditioning
Five sets of:
3 Minute Machine of Choice @ 20 Minute Test Pace
60 Second Machine of Choice @ Easy Pace (less than zone 2 average pace)
Running
Four to Five sets of:
600 Meters @ 90% of your 1600m PR Pace
Walk 200 Meters
*If pace drops significantly at any point you are done.