Primary Training Session
Get Moving || Warm-Up
Four rounds of:
200 Meter Run
10 Single Kettlebell Sumo Deadlifts (53/35 lbs)
10 Wide Stance Goblet Squats
10 Single Arm Kettlebell Push Press (each arm)
A.
Every 90 seconds, for 3 minutes (2 sets) of:
Press in Split x 3 reps
Followed by…
Every 90 seconds, for 3 minutes (2 sets) of:
Tall Jerks
x 3 reps
Followed by…
Five sets of:
Split Jerk with a 2 second pause in the receiving position
Set 1 – 1.1 @ 75%
Set 2 – 1.1 @ 79%
Set 3 – 1.1 @ 83%
Set 4 – 1.1 @ 87%
Set 5 – 1 @ 91%
Rest 90-120 seconds between sets
**If you have access to jerk blocks please use them.
***1.1 denotes 1 rep, return the bar to the rack for 10 seconds, complete 1 more rep
B.
Complete as many reps possible in 2 minutes of:
6-8 Ring Muscle Ups
50 Double Unders (30 Drag Rope)
MAX Calorie Assault Bike in the Remaining Time.
Rest 60 seconds between sets and complete a total of FIVE sets OR 85/65 calories on the bike.
*If you cannot perform ring muscle ups, perform 10 burpee pull-ups OR double the reps of any gymnastics movement you’d like to attack.
C.
Three sets of:
8-10 Seated Dumbbell Presses
Rest 15 seconds
8-10 Dumbbell Bench Press
Rest 15 seconds
8-10 Gorilla Rows (each arm)
Rest 90 seconds
D.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: 40 seconds of Flutter Kicks
Station 2: 40 seconds of Side Plank (right)
Station 3: 40 seconds of Side Plank (left)
Station 4: 40 seconds of Russian Twists @ 1111
Athlete Notes:
Our week of hammering gymnastics weaknesses is still going! This workout is meant to piggy-back off of last weeks Tuesday workout. Since you get to start with the ring muscle ups this time we want to see you push for bigger sets. If you’re not able to complete the 6-8 ring muscle ups in 2 sets or less then we’d recommend following the substitutions that we laid out at the bottom of the workout. This week you get a shorter rest in between and the jump rope will add to your shoulder fatigue, but we really just want you working on some muscle up volume while under fatigue. Use that 60 seconds to chalk your hands, reset your focus, and attack the next round! Your goal should be to have at least 40-45 seconds on the bike. From there, the harder you go on the bike, the sooner you’re done, if you finish the calories that is :).
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.
Assault Bike Endurance Option
Twenty-Six sets of:
Assault Bike 30 seconds @ 30 minute test pace + 4-5 RPM
30 seconds rest