Primary Training Session
Warm-Up Primer
Three sets at 70-80% effort of:
10/7 Calorie Row
100 Foot Sandbag Bearhug Carry
20 Banded Good Mornings
20 Banded Face Pulls
45-60 second Nose to Wall Handstand Hold (include 5-10 shoulder taps during this)
A.
Build to Today’s Heavy Strict Press
(This does not need to be a max effort attempt. Just something that feels heavy)
Five sets of:
Strict Press x 3 reps @ 70-75% of today’s heavy
rest as needed
B.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift
rest as needed
C.
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Ski-Erg or Row
10 Wall Walks
400 Meter Run or 20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg
If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.
D.
Four rounds of:
25 Reverse Hypers @ 50% of 1-RM Back Squat
100-Foot Sandbag Carry (150-200/100-150lb.)
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Today’s workout is more of an emphasis on continued development with a skill that we saw introduced last year. The wall walk caught everyone by surprise, but we WILL NOT be surprised if it continues to make frequent appearances. We want to make sure that our athletes are prepared with some bulletproof shoulders. This workout is an opportunity to work on your speed with this movement, in sets of 10. The ski/row and run/bike should be done at a pace that allows you to hit the wall walks fast. We want to see how quickly you can move through the 10 reps.
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.
Three sets of:
Close Grip Bench Press x 10-12 reps
Rest as needed
Close grip means that we want your hands close but your forearms should stay vertical the entire time.
B.
Fours sets of:
Barbell French Press x 10-12 reps
Immediately followed by….
15-12 Banded Overhead Tricep Extensions
Rest 90-120 seconds
Bike Endurance Option
Every 8 minutes, for 32 minutes (4 sets of):
80/60 Calories
Running Endurance Option
Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes
Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.