Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
30 Single Arm Dumbbell Push Press (35/20 lbs; 15 per side)
30 Second Shoulder Scap Retrations Hanging from Pull Up Bar
10 Burpee Squat Jumps
A.
Accumulate, not for time:
25 Tall Jerks (Empty Barbell)
followed by…
Every 90 seconds, for 15 minutes (10 sets) of:
Split Jerk
Sets 1-5: 3 reps @ 70-75%
Sets 6-8: 2 reps @ 75-80%
Sets 9-10: 1 rep @ 80-85%
B.
Six rounds for time:
30/22 Calorie Assault Bike
15 Toes to Bar
C.
Three sets of:
Alternating Dumbbell Press x 10 reps each arm
Rest as needed
Wide Grip Strict Pronated Grip Pull Ups x 8 reps
Rest as needed
Single Arm Ring Row x 10 reps each arm
Rest as needed
D.
Four sets of:
GHD Sit Ups x 30 seconds
GHD Supine Plank x 20-30 seconds
Rest 90 seconds
Athlete Notes:
This is completely an assault bike workout. Your goal should be to maintain a consistently aggressive pace on the bike each time you hop back on. The toes to bar should be completed in 1-2 sets each round. Use that as a chance to shake your legs out so that you can hop back on and pick up where you left off on the bike. Finish today and your deload week strong!
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.
Concept 2 Bike Option
Complete for time:
500/400 Calorie Concept 2 Bike