Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
60 Second Monster Walk
60 Seconds of Banded Good Mornings
60 Second Row
After the 3rd set, accumulate 50 reps of the following:
Sumo Deadlifts @ 95/65lbs
*Goal is 1 set.
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 65%
Set 6 – 10 reps @ 65%
Set 7 – 10 reps @ 65%
B.
Every 90 seconds, for 7:30 (5 sets of):
8 Squat Cleans (50-60%)
C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 18-20/13-16 Calorie Row
Station 2 – 20 GHD Sit-Ups OR 15-20 Toes to Bar
Station 3 – 10 Box Step Overs + Max Burpee Box Jumps (70/50lbs to 24/20″)
Station 4 – Rest
At the 20:00 mark…
Three rounds for time of:
20/16 Calorie Row
5 Dumbbell Burpee Box Step Overs (70/50lbs to 24/20″)
D.
Two sets of:
10 Weighted Right Leg Bulgarian Split Squats
Immediately followed by…
20 Non-Weighted Right Leg Bulgarian Split Squats*
Rest 30 seconds between legs and 90 seconds between sets
*On the last 10 reps of the non weighted, pause for 2 full seconds at parallel on the way up of each rep.
General Training Notes:
Anytime you have a full minute of working in an EMOM you know it’s going to get spicy. Your goal should be 30-40 seconds max on the crossovers and then aim for 15-20 toes to bar. After that you’re just going to have to start chipping away at those burpee box jump overs because the time won’t wait for you. Use the farmer hold minute to keep the lungs open and breathe, but make no mistake, that’ll get more and more difficult as the time goes on. Today is a good opportunity to teach your body how to breathe when it’s under tension.
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.
Running Option
Four sets of:
1200 Meter Run @ Threshold Pace
Rest 2 minutes
Additional Work
Accumulate 1 mile in a sled drag @ 30-35% of your LEAN bodyweight.