Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-5 = 1 rep @ 80%
When the running clock reaches 12:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean x 1 rep @ 87.5% of 1-RM Clean
B.
Build to Today’s 1-RM Deadlift.
Stop if your mechanics or postures begin to breakdown. The goal is to find a good training 1-RM, not to see what you’re capable of if you throw caution to the wind. Be smart and stay safe with this.
Primary Conditioning Session
Every minute, on the minute, for 35 minutes (7 sets):
Minute 1: 20-22/15-17 Calorie Row or Bike Erg
Minute 2: 15-18 Burpees Over the Erg
Minute 3: 20/15 Calorie Assault Bike
Minute 4: 20 Double Unders + 10-12 Chest-to-Bar Pull-Ups
Minute 5: Rest
Please adjust rep ranges accordingly. This should be challenging and take 50-55 seconds toward the end.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Three sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
B.
Three sets of:
Bearhug Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
C.
Complete as mamy rounds and reps as possible in 5 minutes of:
5 Kettlebell Front-Racked Kettlebell Squats (32/24 kg)
50-Foot Front-Racked Carry
50-Foot Farmer’s Carry
Mixed-Modal Conditioning Option
Four sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes