Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
C.
Complete as many reps as possible in 12 minutes of:
3 Toes-to-Bar
3 Power Snatches (135/95 lbs)
6 Toes-to-Bar
3 Power Snatches
9 Toes-to-Bar
3 Power Snatches
12 Toes-to-Bar
6 Power Snatches
15 Toes-to-Bar
6 Power Snatches
18 Toes-to-Bar
6 Power Snatches
21 Toes-to-Bar
9 Power Snatches
Etc., adding 3 reps to the Toes-to-Bar each round, and 3 reps to the Power Snatches every 3 rounds. Lets see how this compares to October 27 when you performed thrusters at 155/105lb. in place of today’s Power Snatches.
Rest 8 minutes, and when the running clock reaches 20:00, perform the following for time…
D.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double Unders
10/7 Calorie Assault Bike
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.
Strength Accessory Option
A.
Three sets for times of:
2 Legless Rope Climbs from Seated (15′)
50-Foot Reverse Sled Drag (heavy)
50-Foot Sled Push (heavy)
10 Parallette Handstand Push-Ups to 6″/4″ Deficit
Rest 60 seconds
B.
Three sets of:
Banded Glute Bridge x 30 reps
Banded Hamstring Curl x 30 reps
Banded Goodmorning x 30 reps
Running Endurance Option
A.
Run 800 Meters @ 60-65%
B.
20-Minute Run
Pace by feel. The goal is smooth and efficient running mechanics, not time. Note your distance.
Rowing Endurance Option
Three sets of:
Row 3000 Meters @ prescribed s/m
Rest 4 minutes
*0-1000m @ 24 s/m
*1000-2000m @ 26 s/m
*2000-3000m @ 24s/m