Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
30 second Hang from Pull-Up Bar
30 second Side Plank (each side)
20 Banded Face Pulls
10 Sumo Stance Goblet Squats to a Parallel Box
A.
For time
400 meter Run
60 Thrusters (45/35 lbs)
60 Pull-Ups
400 meter Run
30 Thrusters (115/105lbs)
30 Chest to Bar Pull-Ups
400 meter Run
15 Thrusters (165/125lbs)
15 Bar Muscle Ups
400 meter Run
B.
Every 2:30 minutes for 10 minutes:
25/18 Calorie Ski-Erg or Row
25 GHD Sit-Ups
Finish with. . .
Accumulate 5 minutes of Sandbag or D-Ball Bearhug Hold (150/100lbs)
Athlete Notes:
A little descending reps and ascending difficulty in today’s workout! Those runs should be at a pace that allows you to come back in and attack the barbell/gymnastics. If you’re running your 400 meter PR, you’re doing it wrong. But, if you’re running slower than your 5k pace, we should probably pick it up a bit. The goal for the thrusters should be to finish each of them in 2-3 sets, if you’re having to break more than that, the barbell is likely too heavy for you. When you set it down, take a breath, put your hands back on the bar, and rip out another set sooner than you want to. The gymnastics is where most of you will have to be strategic. This is a lot of pulling paired with a lot of pressing from the thrusters. Be smart out of the gate and don’t burn your grip and pull too soon. It’ll be tempting to rip out a bigger set on the pull-ups than what you should do. Most of you should get to the 60 in 2-4 sets, again taking short breaks when you come down just to relieve your grip. The chest to bar’s should be similar and completed in 2-4 sets as well. When you get to the bar muscle ups, that’s where you can empty the tank. Don’t risk failure, but ride that line a bit to see if you can get these done in less sets than what you’d think! Hang on and have some fun, then run like crazy on that last 400 meters!
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.
Strength Accessory Option
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Banded Palloff Hold x 30 seconds each side
B.
Complete five rounds for quality and muscle activation of:
20 Banded Prone Hamstring Curls
15 Strict Push-Ups @ 1111
BikeErg Option
Ten sets of:
60 seconds MAX Calories (standing on damper 10)
Rest 90 seconds between sets
Running Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances:
2:30 Minutes at 90+% of 1-Mile PR Pace
Rest 30 seconds
2:30 Minutes at 90+% of 1-Mile PR Pace
Note distances for each of the five sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.
Rowing Endurance Option
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds
Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.