Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
10 Double Kettlebell Deadlifts
Followed by…
Three sets of:
5 Russian Step Ups Per Leg
*Perform each as a single rep for maximum dynamic ability.
*Completely reset between reps; Rest 30 seconds between legs; Rest 60 seconds between sets
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Hang Cleans @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean @ 70%
B.
Every minute, on the minute, for 3 minutes:
10 Power Cleans (135/95lbs)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
7 Power Cleans (175/125lbs)
Max Double Unders in the remaining time
C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Bar Muscle Ups
200 Foot Shuttle Run (25 foot increments)
20 Toes to Bar
400 Foot Shuttle Run (25 foot increments)
D.
Three sets of:
8-10 Tempo Dumbbell or Kettlebell Chest Supported Rows @ 2121
Rest as needed
Athlete Notes:
We’ve seen a lot of shuttle runs and gymnastics pairings over the last couple years so that’s what we’re going for today. Can you go unbroken each time you get back to the pull-up bar? How fast can you push on those shuttle runs to still hit big sets? This is going to be all about individual pacing for what your abilities are. We are looking for big sets on the gymnastics and pushing the run at a pace that is aggressive but you’re still confident going into the muscle ups and toes to bar.
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.
Bike Option
Eighteen sets of:
Assault Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 18th set, Rest 2 minutes, then…
Two sets of:
Assault Bike
30 Seconds @ 115% of 20 Minute Test
Rest 30 seconds
Strength Accessory Option
Three sets of:
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
10 Dumbbell Curl and Press
Rest 60 seconds
*Goal is heavier than week 3
Additional Work
Three sets for times of:
15 Strict Handstand Push-Ups
10 Sandbag to Shoulder (150/100lbs)
15 Strict Handstand Push-Ups
Rest 1:1
*If you perform set 1 unbroken, add a 2″ plate for set 2. If you perform that unbroken as well, add 2 more inches for the third set.
Additional Work
Three sets of:
10-15 Tempo Strict Leg Lifts @ 3131
Rest as needed
Followed by…
Three sets of:
15-20 Weighted Side Bends Each Side
Rest as needed
A) done based on 105kg
B) womens weight and 60-60-60-50 Double unders
C) two rounds +3 Bar muscle ups, small sets and n the second round of the toes to bar like two reps
D) @20kg