Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Machine of Choice
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
10 Kettlebell Deadlifts
10 Kettlebell Front Squats
60 Second Elbow Plank
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Sets 5-7 – 2 reps @ 90%+
Rest 2-3 minutes between sets
B.
For time:
40 Box Jump Overs (30/24″)
20 Hang Power Cleans (135/95)
400-Meter Run
Rest 60 seconds
30 Box Jump Overs (30/24″)
15 Hang Power Cleans (155/105)
400-Meter Run
Rest 60 seconds
20 Box Jump Overs (30/24″)
10 Hang Power Cleans (175/115)
400-Meter Run
C.
Every 2 minutes, for 10 minutes (5 sets of):
14-20 Alternating Lunges
*Pick a weight that would make it challenging to get 10 on each leg.
D.
Three rounds of:
60 Second Elbow Plank
15 Weighted Side Bends (each side)
Athlete Notes:
Spring, grip, sprint. That’s about all there is to say about today’s workout. Please be careful on the box jump overs, we like our athletes to minimize risk by not bounding during training. Competition time that goes out the window, but please sacrifice a little bit of time in order to stay safe. On the barbell, these should be weights that you can go unbroken with so please modify accordingly. We want you working on cycling higher volume reps, and fast. Each interval finishes out with a 400-meter run. This needs to be pushed because you get a 60-second rest afterward. During that rest, make a quick change of the weights and get ready to bounce again!
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
Complete a 30-45 minute jog at a steady pace. This should only be around 70-80% effort