Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
100 Foot Farmer Carry
5 Dumbbell Burpee Deadlifts
100 Foot Front Rack Carry
5 Burpee Strict Pull-Ups
A.
Four sets of:
Banded Deadlifts x 8 reps @ 50% of 1-RM
Rest 2 minutes
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.
B.
Three sets of:
Reverse Hyper x 20 reps (Light)
Rest as needed
C.
Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
30 Chest to Bar Pull-Ups
Max Devil’s Press in the remaining time (70/50lbs)
Rest 2 minutes between sets and repeat for a total of THREE sets.
D.
Three sets of:
60-90 Second Push-Up Plank
Max Unbroken Banded Hamstring Curls
Rest as needed
General Training Notes:
Run, pull, pull and press. You’re going to have to run hard – aim for less than 2 minutes on the 400 – then hit those pull-ups in 1-2 sets in order to maximize your time at the dumbbells. The goal here should be to have about 60 to 90 seconds on the Devil’s Press each round. It’ll be a grind, but that’s what Saturday’s are for. The 2 minute rest should be just enough to shake your forearms out, catch your breath, and get ready to repeat the effort.
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 steady pace jog for 10-15 minutes
followed by…
10-15 Minute Run @ 75-85% effort
followed by…
Complete a steady pace jog for 10-15 minutes
Additional Work
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks