Primary Training Session
Get Moving || Warm-Up
Complete as a warm up:
20/15 Calorie Easy Bike
20 Air Squats
20 Reverse Lunges (No weight)
followed by…
20/15 Calorie Easy Bike
20 Barbell Back Squats
20 Reverse Lunges (No weight)
followed by…
20/15 Calorie Easy Bike
10 Cossack Squat (5 Each leg)
10 Barbell Front Squats
15 Calorie Easy Assault Bike
A.
Take 20 minutes to build to today’s 1-RM Paused Clean from Mid-knee
(pause for 3 seconds with the barbell at mid-patella, then clean)
B.
Every minute, on the minute, for 6 minutes:
5 Hang Power Cleans @50% of 1-RM Hang Clean
C.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20-22/15-17 Calorie Row
Station 2: 5 Hang Squat Snatches (115/80lbs) + 5 Overhead Squats (115/80lbs) + 5 Bar Facing Burpees
Station 3: 12 Toes to Bar
At the 15:00 mark…
Complete for time:
50/35 Calorie Row
25 Hang Squat Snatches (115/80lbs)
25 Overhead Squats (115/80lbs)
25 Toes to Bar
50/35 Calorie Row
Athlete Notes:
Another Saturday means another EMOM. Stay ahead of the clock and make sure you get started right when that minute transitions over. This is a lot of pulling so prepare for your grip to get very fatigued. Grip stamina is often tested in different phases of the season so this workout is going to test just that. Rip it on the rower, hang on to the barbell, speed on the burpees, then try to hit the toes to bar unbroken each round. When you get to the for time portion your grip will already be smoked but we want you to try and hang on as best you can. The hang snatches are going to challenge you to hold onto the bar for some bigger sets. Hit the first row at an aggressive pace but then throttle back just a bit so that you can go right into the hang snatches. For those we’re looking to hopefully finish them out in no more than 4 sets. Take your last break right before starting the overhead squats, just like we would in a DT style workout. Hit the last hang snatch and then drop right into your overhead squats. The goal is 1-3 sets to get those done then same for the toes to bar. When you get back to that row t’s full send to finish the workout and into a rest day.
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.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Two rounds of:
8 Minute Jog @ 70% of Max Heart Rate
4 Minute Run @ 1 Mile PR Pace
2 Minute Walk
When the clock reaches 33:00, perform…
10 Minute Cool Down Jog
Zone 2
Complete a steady pace for 60 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Three sets of:
Barbell Bicep Curl x 10-12 reps
Rest as needed
Bodyweight Tricep Extensions x 10-12 reps
Rest as needed
Core Option
Five sets of:
Max Time Hollow Hold
followed by…
45-60 second Banded Monster Walk
Immediately back to hollow hold
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