Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds on each side in the following stretches:
–Banded Distracted Hip Flexor Stretch
–Banded Lat Stretch
Followed by…
Three rounds of:
10 Lateral Monster Walks (each direction)
10 Alternating Cossack Squats (each side)
10 Face Down T’s (palms down OR thumbs up)
10 Face Down Y’s (palms down OR thumbs up)
10 Face Down I’s (palms down OR thumbs up)
Followed by…
Ten reps of:
Weighted Box Jump + Depth Drop (no weight) + Broad Jump (no weight)
Rest as needed between reps
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
*Build based on quality and feel to today’s heavy.
**Compare results to 1/15, 2/12, and 3/11.
B.
Pick one of the following options based on your strength priorities.
Option A:
Five sets of:
Deadlift x 4-5 reps
Rest 2 minutes between sets
*Start your first set around 70% and build to a heavy but quality set of 4-5 reps for the day.
**Touch and go is permitted but no slamming the bar.
Option B:
Five sets of:
Back Squat x 4-5 reps
Rest 2 minutes between sets
*Start your first set around 70% and build to a heavy but quality set of 4-5 reps for the day.
C.
For time:
50 Wall Ball Shots (20/14 to 10′)
35 Toes to Bar
25/20 Calorie Row
50 Wall Ball Shots (20/14 to 10′)
25/20 Calorie Row
35 Toes to Bar
50 Wall Ball Shots (20/14 to 10′)
Time Cap = 15 Minutes
D.
Every minute, on the minute, for 5 minutes:
15 V-Ups
*Plank Hold the remainder of the time.
Athlete Training Notes:
High volume wall balls are on the menu today interspersed with some rowing and toes to bar. This one is going to come down to knowing yourself and your capacity. If you go big on the wall balls but blow up on the toes to bar, was it worth it? Most of you will benefit from breaking those first 50 wall balls into 2-3 sets with short breaks. After that you should aim for 2-3 sets on the first 35 toes to bar, we have a decent amount of work before the next set of 35 so going a little bigger here isn’t a terrible idea from a grip standpoint. After that you’ll hop on the row where you should likely aim to hold a similar pace to what you would in a standard Tuesday EMOM. Around 18-20 calories/minute for men and 14-16 calories/minute for women. You can even slow the last couple calories down in order to get a little energy before the next set of 50 wall balls where you should again aim for 2-3 sets with short breaks to knock out the 50. After that we’re back to the row for around the same pace if not slightly faster than the first time. Back to the toes to bar you’re in the home stretch so try to go big here, 2-4 sets to get the 35 reps is the goal. Then we get to finish with a gut check set of 50 wall balls. This is a big mental toughness win for any of you that go unbroken, let’s make it happen. Remember, these are all suggestions. Everyone is going to be completely different based on their levels and abilities. You could always disregard, send it hot on the wall balls and then see what happens. Just make sure you let us know if you’re breaking from the suggested strategy and if it worked for you!
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.
Additional Cardio Option 1
Ten sets of:
2:30 Bike, Ski, Row or Run for Max Calories
90 Second Rest
Sled Session
Four sets for loading of:
60 Second Wall Sit
20 Alternating Reverse Lunges
50 Foot Sled Push
50 Foot Reverse Sled Drag
Rest 1-2 minutes between sets
Strength Accessory
Three sets of:
5 Tempo Glute Ham Raise Negatives @ 50A1
Rest 30-45 seconds
30-40 Banded Leg Extensions OR 15-20 Reverse Hyper Leg Extensions
Rest 2 minutes
Additional Cardio Option 2
Five rounds for time of:
6 Dumbbell Burpee Deadlifts (70/50lbs)
100 Foot Farmer Carry (70/50lbs)
55+: 50/35 lbs