Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
100 Foot Double Kettlebell Front Rack Carry
10 Kettlebell Deadlifts
30 Second Bottom of Goblet Squat Hold
Followed by…
Two sets of:
5 Bent Over Rows
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
*Set 1 – Empty Bar
*Set 2 – 95/65lbs
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Cleans @ 85% of your 1-RM Clean
B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Squat Cleans @ 50% of 1-Rm Clean
Followed by…
Every 30 seconds, for 2 minutes (4 sets) of:
3 Power Cleans @ 50% of 1-Rm Clean
5 Lateral Burpees over the bar
C.
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 400 Foot Shuttle Run
Station 2: 40 Double Unders + Max Strict Handstand Push-Ups
Station 3: Rest
At the 18:00 mark…
Complete as many rounds and reps as possible in 12 minutes of:
20/16 Calorie Assault or Echo Bike
50 Foot Handstand Walk
100 Double Unders
50 Foot Handstand Walk
Strict Handstand Push-Up Modifications:
Max Dumbbell Push Press (50/35lbs)
Handstand Walk Modifications:
3 Wall Walks per 50 feet
Athlete Notes:
We’re hitting another Saturday EMOM and then this time following it up with an AMRAP. The shuttle run is a bit of a distance to cover in the 60 seconds but we basically want you moving for 2 minutes straight before getting a quick 60 second rest. On the AMRAP we’ll be looking for the bike cals to be at a pace you’d hit for your 10 minute test. Kick straight up to the handstand walk. Today there’s no minimum requirement, we just want you kicking up as fast as possible even if that risks falling. For the double unders we’re looking for you to try and knock them out in 1-2 sets but try to go unbroken and see how it affects the handstand walk. Basically we don’t want you gaming the workout to be successful on the handstands. Instead, we want you pushing those other two implements and then seeing what you’re capable of!
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…
Five rounds of:
6 Minute Jog @ 70% of Max Heart Rate
2 Minute Run @ 1 Mile PR Pace
When the clock reaches 45:00, perform…
5-10 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:
20 Weighted GHD Back Extensions
Rest 30 seconds
20 Dumbbell Death Marches
Rest as needed
Core Option
Every minute, on the minute, for 9 minutes:
Station 1: 60 second Elbow Plank Hold
Station 2: 60 second Right Side Plank
Station 3: 60 second Left Side Plank
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Zone 2 Training
done
Max Heart rate 152 bpm
Average 137
Distance
40min bike (including 10min warm up) 19445m
15min Ski erg 3448m
15min bike 7234m
Core option
Done
A) @95kg (~80%), slowly proficient with my feet
B) done @60kg
C) 7-8-10-8-7-6 reps of strict Handstand Push ups
AMRAP Two rounds +20 cal + 1,5 meter
Additional work
GHD @10-5-5kg plate
Death march @20kg