Primary Training Session
A.
Three sets of:
500 Meter Row
50-foot Goblet Lunge
4 Toes to Rings
4 Muscle Ups
4 Strict Dips
Perform at increasing intensities and increase weight on dumbbells as you get warm.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch
x 2 reps @ 75-80%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 5 Power Snatches (60%) + 10/7 Calorie Bike
Station 2: 5 Squat Snatches (60%) + 10 Pull Ups
Rest until clock reaches 7:00
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3 Power Snatches (70%) + 10/7 Calorie Bike
Station 2: 3 Squat Snatches (70%) + 7 Chest to Bar Pull Ups
Rest until the clock reaches 14:00
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 2 Snatch (80%) + 10/7 Calorie Bike
Station 2: 2 Snatches (80%) + 4 Bar Muscle Ups
D.
Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed
*Preferably you are using dumbbells or farmers handles, and if you have “fat grips”, even better.
Athlete Notes:
Today we’ve got a tough EMOM headed your way. We’re sticking with the theme of lifting and cycling weight with good mechanics while under fatigue. That said, we know this workout will be very difficult to complete. Please modify everything to where you’re able to finish a station in 40-50 seconds for at least the first few rounds. During the rest minute, that’s your chance to quickly change the weight on the barbell, catch your breath, and get ready to go again. Have some fun, and when it gets grippy, hang on to the bar as best you can!
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.
Four sets:
Weighted Strict Ring Pull-Ups x 5 reps
Rest 45 seconds
Incline Bench Y/T/As x 10 reps/per letter @ 20X0
Rest 45 seconds
B.
Every minute on the minute for 10 minutes:
10 Band Assisted Strict Pull-Ups
Bike Endurance Option
Twelve sets of:
2 minute bike @ 115+% of your 20 minute average watts
Rest 60 seconds between sets
Running Endurance Option
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace
Rowing Endurance Option
Five sets for times of:
Row 1000 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 250 Meters @ 26 s/m
Row 250 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.