Primary Training Session
A.
Every 3 minutes, for 6 minutes (2 sets):
Weighted Box Jump x 2 reps
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 3 reps each leg
B.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 3 reps @ 90%
Rest 2 minutes between sets
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch @ 80-85% of 1-RM Snatch
D.
Three sets of:
3-Position Halting Snatch Deadlift
Rest as needed
For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.
E.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 4 reps @ 90%
Rest 2 minutes between sets
F.
Complete for time:
750 Meter Row
20 Toes to Bar
750 Meter Row
20 Strict Handstand Push Ups to Deficit (4″/2″)
750 Meter Row
100-Foot Handstand Walk
Rest 3 minutes, and then. . .
G.
For time:
100-Foot Handstand Walk
750 Meter Row
20 Strict Handstand Push Ups to Deficit (4″/2″)
750 Meter Row
20 Toes to Bar
750 Meter Row
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.
Two sets of:
50 Goblet Squats (24/16 kg)
50 Kettlebell Deadlifts (24/16 kg)
Rest 2 minutes
B.
Two sets of:
50-Foot Overhead Yoke Carry
(add load from last week if possible)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
*Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE! If you do not have access to a 100-Foot Rope then perfrom 2 legless rope climbs from a seated position.
C.
Four sets of:
Pendlay Row x 15 reps
150 Foot D-Ball or Sandbag Carry (150/100 lbs)
Rest 60 seconds
D.
Three sets of:
10 Strict Ring Dip @ 2111
20 second Ring Support Hold at Top
20 second Ring Receiving Hold at Bottom
Rest 2 minutes
Running Endurance Option
For times:
Run 600 Meters
Rest 60 seconds
Run 500 Meters
Rest 60 seconds
Run 400 Meters
Rest 60 seconds
Run 300 Meters
Rest 60 seconds
Run 200 Meters
Rest 60 seconds
Run 100 Meters
Rest 60 seconds
Run 200 Meters
Rest 60 seconds
Run 300 Meters
Rest 60 seconds
Run 400 Meters
Rest 60 seconds
Run 500 Meters
Rest 60 seconds
Run 600 Meters
Rowing Endurance Option
Ten sets for times of:
Row 250 Meters
Rest 2 minutes
Push your pace! Hit these hard and analyze your ability to recover from the short, intense efforts in your two minute rest periods.