Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Monster Walk
60 Second Elbow Plank Hold
15 Goblet Squats
15 Russian Kettlebell Swings
50 Foot Single Arm Overhead Carry (each arm)
A.
Eight sets of:
Hang Snatch + Hang Snatch 2″ Below the Knee + Overhead Squat + Snatch
*Start around 60% and build based on quality/completion.
**Try to perform as a single unbroken complex.
Rest as needed
Followed by…
Four sets of:
Snatch Lift-Off + 5 Second Pause @ Knees + 3 Hang High Pulls + Snatch Pull (90+%)
Rest as needed
B.
Four sets of:
3 Front Squats @ 80%
Immediately followed by…
6 Back Squats (same bar)
Rest 2-2:30 between sets
C.
Complete four rounds for time of:
400 Meter Run
150 Foot Sandbag Carry (150/100lbs)
10 Overhead Squats (185/130lbs)
TIME CAP: 15:00
D.
Three sets of:
15-20 Frog Pumps
30 Seconds of Frog Pump Extension Hold
Rest as needed
E.
Two sets of:
5-Minute Banded March with Anterior Loading
Rest 60-90 seconds
Athlete Notes:
Push the run, go unbroken on the carry, and then try to knock out the overhead squats in 1-2 sets each round. Your goal should be faster than mile pace on the 400’s, quick scoop and carry on the sandbag, then clean and pop the bar to your back, quick adjust and then squat the overhead squats. We like a slightly narrower grip if your mobility allow for it. It all comes down to how hard can you push on these and still hang on for those overhead squats?
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.
Mixed Modal
Two rounds of:
50/35 Calorie Echo Bike
50/35 Calorie Ski or Row
Rest 4 minutes, followed by…
Three rounds of:
35/25 Calorie Echo Bike
35/25 Calorie Ski or Row
Rest 4 minutes, followed by…
Five rounds of:
20/15 Calorie Echo Bike
20/15 Calorie Ski or Row
Additional Work
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes
Followed by…
Two sets of:
5 Med Ball Single Leg Bounds + Max Vertical Throw
Rest 30 seconds between legs, and 2 minutes between sets.
*Perform 5 single leg bounds. Land the fifth bound on BOTH feet, and immediately perform a vertical throw for maximum height.
Additional Work
Against a 90 second clock, perform as many rounds and reps as possible of:
3 Burpees to Rings
4 Toes to Rings
5 Ring Muscle Ups
Rest 60 seconds between sets and repeat for a total of FIVE sets.
*Pick up where you left off each round.
Additional Work
Three sets of:
200 Foot Right Shoulder Carry (100/70lbs)
200 Foot Left Shoulder Carry (100/70lbs)
100 Foot Reverse Sled Drag (8/10 effort)
25 Reverse Hypers @ 50% of 1RM Back Squat