Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
12/10 Calorie Bike or Row
100 Foot Sandbag Carry
100 Foot Suitcase Carry each arm
20 Alternating Lateral Lunges
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)
A.
Eight sets of:
*Paused Split Jerk + Split Jerk
Rest 1-2 minutes between sets
*Start at 65% and build to today’s heavy/quality.
*Pause for 2 seconds in the dip before the first jerk. No pause during the second jerk.
B.
Five sets of:
4 Push Press @ 75+%
Rest 2 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
20 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
15 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
10 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
*Burpees can be facing or lateral, please note in the comments which you chose.
D.
Three to Four sets of:
10-12 Dumbbell Skull Crushers
10-12 Single Arm Dumbbell Rows (each arm)
Rest as needed
Optional Core:
Three rounds of:
20 Alternating Leg V-Ups
30 Second Side Plank (each side)
Athlete Training Notes
Monday’s are going to be all about interval work during this off-season cycle. The primary focus is on building strength but we can’t neglect conditioning completely. Today’s workout pairs well with an upper body prioritized lifting session. Your goal should be to sprint each set of the burpees as fast as possible and then hammer out on the row. See where the wheels fall off. It’s the time of year to test limits, fall flat on your face, learn, and grow! That said, if you’re an athlete that needs to prioritize strength then make sure you complete all of the accessory work first.