Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Good Mornings
45 Second Side Plank (each side)
30 Banded Face Pulls
90 Second Ascending Effort Bike
A.
Deadlift
*Set 1 – 6 reps @ 50%
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5-7 – 2 reps @ 85-90%
Rest as needed
B.
Every minute, on the minute, for 5 minutes:
5 Squat Cleans @ 40-50% of 1-RM Clean
followed by…
Every minute, on the minute, for 5 minutes:
4 Squat Cleans @ 50-60% of 1-RM Clean
followed by…
Every minute, on the minute, for 5 minutes:
3 Squat Cleans @ 60-70% of 1-RM Clean
Today we are working on efficiency. The focus is moving as smoothly as possible.
C.
Complete as many reps as possible in 8 minutes of:
800 Meter Run
40 Dumbbell Box Step Overs (50/35lbs to 24/20″)
Max Reps Burpee Bar Muscle Ups in the remaining time.
Rest 4 minutes, then repeat for a second set (two total 8 minute AMRAP’s).
D.
Three sets of:
10-30 Seconds of Feet Elevated Top of Ring Row Hold
Rest as needed
Followed by…
Four sets of:
6-8 Tempo Snatch Grip Romanian Deadlifts @ 2111
Immediately followed by…
MAX Unbroken Inverted Rows
Rest as needed
*Set terminates when reps are no longer considered quality.
E.
Three sets of:
20 Weighted Crunches
20 Weighted Alternating Leg V-Ups
10-15 Strict Leg Raises
Rest 60 seconds
Athlete Notes:
Hit the run hard, hang on to those dumbbells, then give yourself as much time as possible on those burpee muscle ups. Can you hit the 800 faster than your mile pace, go unbroken on the box and then force yourself to keep hitting the ground on those burpees? The 4 minute rest should be plenty to be able to replicate the effort so let’s push hard and see what you can hit on the second set.
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.
Running Option
Two sets of:
12 Minute Run @ 80%
12 Minute Jog @ Comfortable Pace
2 Minute Walk
Zone 2
One set of:
15 Minute Bike
15 Minute Row
15 Minute Jog
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
Here is what you will note at the end of the workout:
Average Pace held on each machine
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Six sets of:
2 Minute Assault Bike @ 6/10 effort
Into…
90 Second AMRAP of:
1 Rope Climb
5 Box Jump Overs (30/24″)
Rest 30 seconds between sets and pick up on the AMRAP where you left off each time.