Mobility + Warm-Up
60 seconds per side Banded Pec Stretch
60 seconds per side Banded Tricep Stretch
into …
500 Meter Row (Nasal Breathing Only)
5 Inchworm Walks
Activation
Pec Activation Walk x 200′
and into …
Banded Hip Bridges x 20 reps (slow and controlled)
A.
Four sets of:
Bench Press x 5 reps @ 3111
Rest as needed
Please adhere to the tempo and build to what feels heavy for today.
B.
Off-Season Bound || Conditioning
Complete at a Zone 2:
Three rounds of:
500 Meter Row
20 Russian Kettelbell Swings
35-54: 24/16 kg
55+: 16/12 kg
and then complete at a Zone 3 pace:
Three rounds of:
400 Meter Run
15 Dumbbell Push-Press
15 V-Ups
35-54: 50/35 lbs
55+: 35/20 lbs
Semi-Final Bound || Conditioning
Every minute, on the minute, for 24 minutes (8 sets) of:
Station 1: 10 Deadlifts + 5 Front Squats + Max Thrusters
Station 2: 15/12 Calorie Assault Bike
Station 3: 15/12 Calorie Row
35-49: 135/95 lbs
50-54: 115/85 lbs
55-59: 105/75 lbs; 12/9 Calorie Assault Bike; 12/9 Calorie Row
60-64: 95/65 lbs; 12/9 Calorie Assault Bike; 12/9 Calorie Row
65+: 85/55 lbs; 12/9 Calorie Assault Bike; 12/9 Calorie Row
Your score will be the total amount of thrusters that you make in the 8 rounds
C.
400 Meter Bearhug Sandbag (or odd object) Carry
*Increase the sandbag weight from last week OR complete in a shorter time then last week
General Training Notes:
Lets bench! There is no percentage as I’d like you to adhere to the assigned tempo. If you need a refresher on tempo then please refer to this article. Off-season athletes will complete a two parter today; starting with zone 2 work and then, as heart rate elevates and intensity climbs, into zone 3. If you don’t know what your max heart rate is then you can minus your age from 220 to give you an estimated max heart rate. You can read more about each training zone by going here.
Semi-Finals bound athletes move into a spicy conditioning piece with a barbell complex paired with conditioning. This is a TOUGH piece because you are testing your max thrusters; then immediately going into a lactic acid inducing bike and then row. However you should have about 15 seconds of rest at station 2 and station 3 but it is best to think of this more as a 24 minute amrap versus an every minute. If you fall off your pace then give yourself a full minute of rest; then resume where you left off.
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.
Gymnastic Session
A.
Three sets of:
Death March x 20 reps
Rest 45 seconds
Side Plank Rotational Reach x 30 seconds each side
Rest 45 seconds
B.
Every minute, on the minute, for 5 minutes:
1 Rope Climb*
6-12 Alternating Pistols
*3 Towel Pull-Ups if you don’t have access to a rope