Primary Training Session
Warm Up
Four sets at ascending effort of:
200 Meter Run
5 Wall Walks
10/7 Calorie Assault Bike
Rest 1:1 or Alternate with a partner “you go/I go” style.
A.
Five sets of:
Power Jerk
Set 1 – 1.1 @ 75% of 1-RM Power Jerk
Set 2 – 1.1 @ 79%
Set 3 – 1.1 @ 83%
Set 4 – 1.1 @ 87%
Set 5 – 1 @ 91%
Rest 90 seconds to 2 minutes 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.
Three-Four sets of:
5 Weighted Supinated Grip Strict Pull Ups
10-15 Ring Rows
Rest as needed
C.
Against a 2:30 minute clock, complete the following…
20-25 GHD Sit Ups
8-10 Ring Muscle Ups
Max Calorie Bike in the Remaining time
Rest 90 seconds between sets and complete a total of SIX sets.
*Pick a rep range that allows for 45 seconds on the bike in your early sets
D.
Using a reverse hyper, accumulate the following, not for time…
50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.
*If you don’t have access to a reverse hyper, perform the following…
Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glute Bridges
Rest as needed
Athlete Notes:
If the GHD/Pistol/Ring Muscle up workout from the individual quarterfinals solidified, or maybe even exposed, anything to us it’s that when the abs go those ring muscle ups get TOUGH! We want to make sure that we can attack that stimulus especially after hearing from so many athletes how difficult that last round of muscle ups got. In today’s workout you’ll get to do just that. You’re going to pick a rep range for both the GHD’s and the ring muscle ups to where you’re pushing your limit but still able to hang on and go unbroken. After you finish that it’s time to settle in at an aggressive pace on the bike until the clock is up. Use the 90 seconds to catch your breath, reset your focus, and repeat the effort!
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 Conditioning Option
Complete for time:
*5000 Meter Row or 10000 Meter Concept 2 Bike or 5000 Meter Ski Erg
*Every 6 minutes, perform 400 Meter Run
Stability/Unilateral Accessory Option
Four sets of:
Sandbag Shoulder Hold Right Side x 60 seconds
Rest 30 seconds
Sandbag Shoulder Hold Left Side x 60 seconds
Rest 30 seconds
The goal is to not collapse your core on the side that is holding the weight. Use a lower weight than you typically use for a sandbag workout.