Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Machine of Choice
10 Single Arm Dumbbell Strict Press + 50-Foot Overhead Carry each arm
100 Foot Suitcase Carry (each arm)
60 Second Elbow Plank
A.
Strict Press
Set 1 = 5 reps @ 65%
Set 2 = 3 reps @ 75%
Set 3 = 2 reps @ 80%
Set 5 = 2 reps @ 85%
Sets 6-8 = 1 rep @ 85%+
Rest as needed
B.
“Echo Press Variation”
For time:
30/25 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
20/15 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
20/15 Cal Echo Bike
10 Strict Handstand Push Ups to a Deficit (3.5″/2″)
30/25 Cal Echo Bike
C.
Three sets of:
Single Arm Dumbbell Skull Crushers x 10-12 reps each arm
Rest as needed
Barbell Bicep Curl x 8-10 reps @ 2011
Rest as needed
Banded Pull Aparts x 20-25 reps
Rest as needed
D.
Three sets of:
Suitcase Carry x 100-Feet each arm
Rest as needed
Focus on keeping your midline straight and not shifting
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.
Easy Conditioning Option
Complete a 30-45 minute jog at a steady pace. This should only be around 70-80% effort
Tough Conditioning Option
Every 4 minutes, for 28 minutes (7 sets) of:
15 Sandbag Squats (150/100 lbs)
200 Meter Run
100 Foot Sandbag Carry (150/100 lbs)
200 Meter Run