Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 60 Second Bike @ Zone 2 Pace
Station 2: 15 Band Pull Aparts + 20 Plank Position Shoulder Taps
Station 3: 3 Single Arm Presses + 50 Foot Overhead Carry (each arm)
Followed by…
Ten reps of:
Weighted Box Jump
Rest 15-20 seconds between reps
A.
Every 90 seconds, for 15 minutes (10 sets of):
Mid Hang Power Snatch
Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
B.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2-3 reps @ 75-80%
Sets 4-6: 1-2 reps @ 85-90%
Sets 7-8: 1 rep @ 94+%
C.
Five sets of:
3 Push Press @ 80+%
Rest 2 minutes between sets
D.
Against a 3 minute clock, perform as many reps as possible of:
25/20 Calorie Echo/Assault Bike
5 Clean and Jerks (225/155lbs)
Max Ring Muscle Ups in the remaining time.
Rest 2 minutes between sets and repeat for THREE sets.
Modifications:
-Use 65-70% of 1RM Clean and Jerk
-Sub Bar Muscle Ups OR Chest to Bar Pull-Ups for Ring Muscle Ups
E.
Three sets of:
60-90 Second Weighted Chinese Plank
Rest 1:1
Athlete Training Notes
We’ve got some fast paced intervals coming up today. The goal of this is to get at least 30-60 seconds on the rings each round. If you need to adjust the calories or the barbell, please do so accordingly. We want you hitting the bike at a pace that gets you off in about 60-70 seconds. From there we’re working on a moderate to heavy load in a conditioning piece, but this barbell should be something that you at least hit singles with a few seconds rest in between. If you’re hitting one rep every 20 seconds it’s too heavy. Once you’re off the barbell we’re onto the rings where we want you going big out of the gate and then seeing if you can hold on during sets 2 and 3. Open up with a big set, push your limits and maybe you’ll surprise yourself and hit more reps than you thought you could. Don’t worry about your total score in the workout as much as seeing what you’re capable of and pushing yourself.
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.
Plyometrics
Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed
Followed by…
Ten reps of:
Medball Broad Jump to Triple Extension Throw
Rest as needed
Followed by…
Four to Five sets of:
Sled Push Sprint 10 Meters (Light to Medium Weight Sled)
Rest as needed
*Sets are terminated once speed is decreasing.
Gymnastics Skills
Option A:
One set of:
Max Unbroken Strict Handstand Push-Ups
Rest 4 minutes, then…
Five sets of:
45% of Today’s Max Strict Handstand Push-Ups
Easy Bike or Rest for 3 minutes
Option B:
One set of:
Max Unbroken Gymnastics Pressing (your choice)
Rest 4 minutes, then…
Five sets of:
45% of Today’s Max Unbroken Movement
Easy Bike or Rest for 3 minutes
Strength Accessory 1
Four sets of:
6-8 HEAVY Dumbbell Bench Press
Rest 30 seconds
Max Unbroken Pronated Grip Strict Chest to Bar Pull-Ups (goal is 5+ so use a band if needed)
Rest 2 minutes between sets
Pump Sesh
Three sets of:
Max Unbroken Dumbbell Skull Crushers (goal is 15+)
Rest 30 seconds
Max Unbroken Hammer Curls (using same weight)
Rest 60 seconds
Followed by…
Two sets of:
Max Unbroken “Lu Raises”
Rest 90 seconds between sets
Pure Conditioning
Fifteen sets of:
60 Second Row/Bike/Ski/Run @ Endurance Pace
60 Second Row/Bike/Ski/Run @ Flux Pace
*Endurance pace is something you could hold for 60+ minutes.
*Flux pace is endurance pace + 25%
Seu trabalho faz toda a diferença. Obrigado!
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