Primary Training Session
Get Moving || Warm-Up
Three sets of:
60-90 Seconds of Banded Marching
15 GHD Hip Extensions
Rest as needed
Followed by…
Three sets of:
100-Foot Light Kettlebell Front Rack Carry
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed
Followed by…
Three sets of:
100-Foot Dumbbell Farmer’s Carry
60-Second Knee Plank
Rest as needed
A.
Back Squat
Sets 1-2 = 3 reps @ 70%
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-10= 3 reps@ 80-85%
Rest 2-3 minutes between sets
B.
Complete for time:
9 Front Squats (205/145lbs)
9 Toes to Bar
3 Rope Climbs
15 Front Squats (185/135lbs)
15 Toes to Bar
5 Rope Climbs
21 Front Squats (165/115lbs)
21 Toes to Bar
7 Rope Climbs
C.
Three sets of:
Single Leg Glute Bridge x 15 reps each side
Rest as needed
Two sets of:
Glute Ham Raise x Max Reps (to failure)
Rest as needed
D.
One set of:
Empty Barbell Glute Bridges x 70 reps
Athlete Notes:
Squats and grips in today’s workout. Can you push for unbroken on the barbell and toes to bar while still maintaining a good pace on the rope climbs? A good goal for front squats should be to finish the 9-15-21 reps in no more than 2 sets. That same goes for the toes to bar, you should be 1, 1-2, and 1-3 sets for the 9-15-21. On the rope climbs practice shaking your arms out and jumping right back up. You get to use your feet so rely on that solid foot hook to keep yourself moving!
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.
Assault Bike Endurance Option
Ten sets of:
60 seconds at 73+/63+ RPM
Rest 30 seconds
After the 10th set, rest 2 minutes, then repeat another 10 sets.
Mixed Modal Option
Three rounds of:
500 Meter Row or Ski Erg
10 Burpee Box Jumps (30/24″)
100 Foot Sandbag Carry (150/100lbs)
Rest 2 minutes and then …
Three rounds of:
500 Meter Row or Ski Erg
15 Lateral Burpee Box Jump Overs (24/20″)
100 Foot Sandbag Carry (150/10 0lbs)
Rest 2 minutes and then …
Three rounds of:
500 Meter Row or Ski Erg
2 Minute Sandbag Hold (150/100 lbs)