Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike, Row or Jog
Followed by…
Three sets of:
15 GHD Hip Extensions
Sandbag Hold x 60 Seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Dumbbell Farmer Carry x 100 Feet
Knee Plank x 60 seconds
Rest as needed
A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 75%
Sets 4-6: 2 reps @ 80%
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 85+%
*Build but if you miss, drop by 5% on the next rep.
B.
Every 3 minutes for 12 minutes:
6 Back Squats @ 70-73%
3 Box Jumps with Step Down
*Box height does not matter, landing tall on the box does. Pick a box that you can jump to and land with almost straight legs on each rep.
*Goal is slightly higher box than last week.
C.
Complete as many reps possible in 10 minutes of:
30 Double Unders
5 Thrusters (115/80lbs)
30 Double Unders
10 Thrusters
30 Double Unders
15 Thrusters
30 Double Unders
20 Thrusters
…continue to increase your thrusters by 5 reps every set until the 10 minute mark
*Every time you break a set of thrusters you must perform 4 bar facing burpees. Completing the full set does not count as breaking.
**Modify the loading if you cannot complete 20 reps unbroken with this weight.
D.
Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed
E.
Accumulate, not for time:
50 Ab-Wheel Roll Outs
Athlete Notes:
We’re looking for unbroken sets and quick transitions today. The goal for this workout is to push big sets of thrusters when you’re fatigued. The weight prescribed is 115 and 80lbs but we want this to be a weight that you could hit at least 20 reps in a row if it was the start of Fran. If you’re having to break starting any earlier than that then you’ll be spending too much of the workout on burpees and not enough of it pushing for those bigger unbroken sets of thrusters. The rope is your break so finish a set of thrusters, shake your arms, take a breath and get started. Once the rope is done, take your breath and then get started on the thrusters. This is a great workout to focus on your mental conversations, how do you approach ascending reps under fatigue?
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 Short Option
Complete five rounds for time of:
400 Meter Run
10 Single Arm Overhead Dumbbell Lunges (Right)
5 Alternating Dumbbell Devils Press
10 Single Arm Overhead Dumbbell Lunges (Left) (70/50lbs)
5 Alternating Dumbbell Devils Press
Strength Accessory Option
Three sets of:
Single Leg Glute Bridge x 15 reps each side
Rest as needed
Two sets of:
Glute Ham Raise x Max Reps (to failure)
Rest as needed
Additional Work Option
Five sets of:
Sandbag Hold x 60 seconds
Rest as little amount of time possible