Primary Training Session
One set of:
Depth Jump from High Box with Horizontal Take-Off
x 10 reps
Rest 60 seconds
Followed by…
Four sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets.
Followed by…
One set of:
Depth Jump from Low Box with Horizontal Take-Off x 10 reps
Rest 60 seconds
Followed by…
Four sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets.
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5-6 reps @ 80%
Rest 2 minutes between sets
C.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
D.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2-3 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
E.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75%
Rest 2 minutes between sets
F.
Complete as many rounds and reps as possible in 20 minutes of:
50-Foot Handstand Walk
30 Heavy Rope Double-Unders or 50 Double-Unders
10 Toes to Bar
200 Meter Run
There should never be a resting point during this workout. Use your transitions to slow your heart rate and reset your focus, but once you start a movement, give your best effort to going unbroken.
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 of:
6-8 Tempo Barbell Front Squat @ 30X2
Rest 15 seconds
12-15 Double Kettlebell Front-Racked Squats (24-32/16-24 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.
For efficiency and volume accumulation:
50 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
400 meter D-Ball or Sandbag Carry (150/100 lbs)
Running Endurance Option
Three sets of:
Run 500 Meters @ 95+%
Rest 2 minutes
Run 400 Meters @ 95+%
Rest 2 minutes
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 2 minutes
Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 5 seconds between your fastest and slowest sets.