Primary Training Session
Get Moving || Warm-Up
Two sets of:
15 Banded Pass Throughs
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses
Followed by…
Ten reps of:
Hurdle Hop for max height
Rest 30-60 seconds between sets
A.
Every minute, on the minute, for 9 minutes:
Banded Speed Bench Press x 3 reps
*Load the bar to 40% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.
B.
Five sets of:
Power Jerk x 3-5 reps @ 70-75%
Rest 60-90 seconds between sets
C.
Three sets of:
15-20 Stationary Dips
12-15 Dumbbell Single Arm Rows (each arm)
Rest as needed
D.
Ten rounds for time of:
200 Meter Run
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14lbs to 10′)
15 Box Jump Overs (Jump up, spin, step down – 24/20″)
10 Wall Ball Shots (20/14lbs to 10′)
5 Chest-to-Bar Pull-Ups
E.
Three sets of:
15-20 Seated Dumbbell Lateral Raises
25-30 Banded Triceps Pressdowns
Athlete Notes:
If you’ve been around the blog for awhile you may recognize this one from last year. This year we’re taking out the 60 second rest and seeing how consistent you can hit each round. We want to see you pushing the pace and then seeing how well you can hang on. The reps are short so transition quickly. Hit the run at your mile pace, unbroken on the pull-ups, unbroken on the wall balls, and smooth and consistent on the box jump overs. Remember we’re hitting the jump overs as open-style from 2022 so work on jumping, spinning, and stepping off the box.
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
Complete as many calories as possible in 3 minutes of:
500 Meter Row
Max Calorie Echo Bike in the remaining time
Rest 60 seconds between sets and complete a total of EIGHT sets (32 minutes total).
Grip Work
Accumulate 3 minutes hanging from the pull-up bar
Followed by…
Accumulate 3 minutes in a plate pinch hold
*25-35lbs*
Followed by…
400 Meter Farmer Carry (70/53lbs)
Run Endurance
Spend 60+ Minutes Jogging, Rucking, or (preferably) Hiking