Primary Training Session
Get Moving || Warm-Up
Every 6 minutes 18 minutes (3 sets):
Run 400 Meters
25 Double Unders
3 Wall Walks
10 Burpees
10 Nose to Wall Handstand Marching
This is to get you moving and ready for the following work. This is not a race.
A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch + Hang Snatch (55-65%)
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch + Snatch (65-75%)
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Set 1: 75%
Set 2: 75%
Set 3: 77.5%
Set 4: 77.5%
Set 5: 80%
Set 6: 80%
B.
Complete for time:
75 Ground to Overhead (75/55 lbs)
*Every 2 minutes, including 0:00 perform a 400 meter run
(TIME CAP 20 MINUTES)
C.
Three sets of:
90 Second Sandbag Bearhug Hold
20 Weighted Side Bends (each side)
D.
Three sets of:
Reverse Hyper x 20-25 reps @ 50% of 1-RM Squat
immediately followed by…
2 Minute Banded Monster Walk or Belt Squat March
Rest 60 seconds
Athlete Notes:
Hang on to the barbell… simple as that! This workout is Randy with a twist. Those 400 meter runs need to be fast in order to give yourself time on the bar, and when you get to it, expect to only have around 30-45 seconds, so it’s time to grip and rip. You should be unbroken on the barbell until that next 2 minute interval hits. Today is a great day to work on muscle snatch cycling speed so hang on!
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.
Rowing Option
Four rounds for completion of:
250 Meter Row at 2k pace
500 Meter Row at 5k pace
250 Meter Row at 1k pace
250 Meter Row at 10k pace