Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
10 Heel Elevated Goblet Squats
10 Toe Elevated Romanian Deadlifts
Followed by…
Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.
A.
Every 2 minutes, for 12 minutes (6 sets of):
Low Hang Clean + Clean
*Drop and reset between movements.
Set 1: 72.5%
Set 2: 77.5%
Set 3: 82.5%
Sets 4-6: 85+%
%’s off your 1RM power clean.
B.
Every 3 minutes, for 9 minutes (3 sets of):
2-3 Back Squats @ 88+%
C.
Every 3 minutes, for 9 minutes (3 sets of):
5 Tempo Front Squats @ 70-75% @ 21X1
D.
40-30-20 reps for time of:
Wall Ball Shots (30/20lbs to 10/9′)
Chest to Bar Pull-Ups
*Perform 100 Double Unders After the Round of 40 and 30.*
E.
Accumulate 100 Alternating Single Leg V-Ups (50/leg)
Conditioning Training Note
Today is all about trying to hang on for big sets. There isn’t a penalty for dropping or coming off the pull-up bar, but given that this is the off-season it’s a great time to experiment and push limits. See if you can do the first 40 wall balls and 40 chest to bar pull-ups in 1-3 sets each. The double unders aren’t much of a break and might actually fatigue the shoulders a little more than you think so expect another 1-2, maybe 3 sets for the round of 30. Once you’re past that though it’s another 100 dubs then you’re home free. Try to finish with a big set on the round of 20.
Optional Additional Session
Plyometrics
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 4 reps each leg
Gymnastics Skills
For time:
30 Strict Handstand Push-Ups
Rest 90 seconds
20 Strict Handstand Push-Ups
Rest 45 seconds
10 Strict Handstand Push-Ups
40-54:
For time:
20 Strict Handstand Push-Ups
Rest 90 seconds
15 Strict Handstand Push-Ups
Rest 45 seconds
10 Strict Handstand Push-Ups
55+:
For time:
20 Strict Handstand Push-Ups to 5″ riser
Rest 90 seconds
15 Strict Handstand Push-Ups to 5″ riser
Rest 45 seconds
10 Strict Handstand Push-Ups to 5″ riser”
Strength Accessory 1
Three sets of:
60 Second Wall Sit
15 Goblet Squats
30 Second Wall Sit
15 HEAVY Russian Kettlebell Swings
Rest 60 seconds
Pure Conditioning
For calories:
1 Minute Echo/Assault Bike
Rest 30 seconds
2 Minute Echo/Assault Bike
Rest 60 seconds
3 Minute Echo/Assault Bike
Rest 90 seconds
4 Minute Echo/Assault Bike
Rest 2 minutes
5 Minute Echo/Assault Bike
Rest 2:30
Rest 6 minutes, then repeat.
Goals:
20/16+ Calories
40/32+ Calories
60/48 Calories
80/64 Calories
100/80 Calories
Masters Goals:
16/12+ Calories
32/24+ Calories
48/36+ Calories
64/48+ Calories
80/60+ Calories