Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Double Dumbbell Overhead Walk x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed
A.
Bench Press
Set 1: 15 Reps @ 50%
Set 2: 12 Reps @ 55%
Set 3: 10 Reps @ 60%
Rest 2 minutes between sets
B.
Ring Muscle Up Skill Development:
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings x 6-8 reps
Followed by…
OPTIONAL
Two to three sets of:
Ring Muscle Up + 2-3 Dips + Ring Muscle Ups
C.
For time:
Five rounds of:
5 Shoulder to Overhead (165/115 lbs)
6 Bar Facing Burpees
Immediately followed by…
Five rounds of:
5 Shoulder to Overhead (165/115 lbs)
40 Double Unders
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
E.
Accumulate:
50 Banded Lat Pull Downs
50 Banded Pull Aparts (pronated OR supinated grip)
Athlete Notes:
Press fatigue and being able to breathe with a bar on your chest is going to be the name of today’s game. Work on quick cycle times and syncing your breath to movement on the shoulder to overhead. Push the pace on the burpees, but make sure you’re moving at a pace that doesn’t force you to think about picking the barbell up. We want you finishing that 6th burpee and putting your hands right on the barbell. When you move into the second round, those double unders will burn your shoulders but should be a good opportunity to relax a bit if you’ve got good form. Tense arms will just burn you out faster! Goal here is unbroken throughout the workout, especially with the reps being relatively low. The volume will creep up on you so make sure you’re breathing and don’t come out of the gates too hot.
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.
Mixed Modal Option
Every 3 minutes, for 21 minutes (7 sets of):
15/12 Calorie Row
50 Double Unders
15/12 Calorie Row