Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Elbow Plank
60 Seconds of Banded Good Mornings
Followed by…
Two rounds of:
200 Meter Run
20 Nose to Wall Shoulder Taps
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
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.
Every 10 minutes, for 30 minutes (3 sets of):
400 Meter Run
30 Russian Kettlebell Swings (70/53lbs)
15 Strict Handstand Push-Ups
30/24 Calorie Row
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (70/53lbs)
400 Meter Run
C.
Three sets of:
Barbell Goodmornings x 8-10 reps
Rest as needed
Weighted Side-Bends x 12-15 reps per side
Rest as needed
D.
Three sets of:
15-20 Reverse Hypers @ 30-40% of your 1RM Back Squat
Rest as needed
*If you do not have a reverse hyper, perform 15-20 weighted GHD Back Extensions instead.
A. 150
B. First round finished second set of HSPU at 9 min mark, so i finished the round and gave myself 2 min rest between rounds.
C. Done
Did a combination of Friday and Saturday A. 3 Tempo Front Squats @ 3211 + 2 Front Squats (off 270#): 195#x5 B1. 1 Clean LOs + Clean + Jerk: 155, 160, 165# B2. Clean + 2 Jerks: 165, 170, 175# B3. Clean + Jerk: 180, 180, 185, 185#, 190(f) — B. 2 of 3 sets. E10MOM: 200 m run, 30 RKB Swings (53#), 10 SHSPUs, 24 Calorie Row, 10 SHSPUs, 30 RKB Swings (53#), 200 m run (9:29, 9:54) C. 3 of 3 sets done. 10 Good Mornings, 12 Wtd Side Bends @ 45# D. 3 of 3 sets done.… Read more »