Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
15 Dumbbell Bent Over Reverse Flyes
45-60 Second Push Up Plank Hold
Followed by…
Eight reps of:
Seated Box Jump for Max Height
Rest as needed
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
B.
Ten sets of:
Power Jerk x 3 reps @ 60-70%
Rest 60 seconds between sets
C.
Three sets of:
10 Seated Dumbbell Presses (bench or floor)
Rest 30 seconds
3-6 Strict Supinated Grip Chest to Bar Pull-Ups (use a band if needed)
Rest 90 seconds between sets
D.
Two sets for times of:
25/20 Calorie Row
25 Strict Handstand Push-Ups
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Toes to Bar OR GHD Sit-Ups
Rest 60 seconds
25/20 Calorie Row
25 Dumbbell Bench Press (50/35lbs)
Rest 60 seconds
25/20 Calorie Echo/Assault Bike
25 Pull-Ups
Rest 3 minutes between sets
Athlete Training Notes
Cardio and a pump, what’s not to love? These intervals are meant to be fast and as close to unbroken as possible. The reps aren’t short, but they’re not insanely high either. For each of the non-machine movements you should be aiming to hit them in 1 set, 2 tops. The paces on the machine are the fastest possible pace you can hold while performing the following movement in that 1-2 sets. Round 2 is going to get even spicier when the heart rate is up and the upper body has a little bit of a pump. Try to hang on to those bigger sets.
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.
Shoulder Health
Five sets of:
10 Y’s
10 T’s
10 W’s
Rest as needed
Followed by…
Four sets of:
50 Foot Bottom’s Up Kettlebell Carry (each arm)
Strongman Pump
Five sets for times of:
100 Foot HEAVY Farmer Carry
50 Foot Handstand Walk
100 Foot HEAVY Sandbag Carry
50 Foot Handstand Walk
Rest 1:1 between sets
Skill Work
Every minute, on the minutes, for 15 minutes (3 sets of):
Station 1: 60 Seconds of Jump Rope Practice of Choice
Station 2: 2-3 Rope Climbs for Speed
Station 3: 10-12 Alternating Single Leg Pistol Squats
Station 4: Accumulate 20-30 Seconds in an L-Sit Hold
Station 5: Rest
55+:
Every minute, on the minutes, for 15 minutes (3 sets of):
Station 1: 60 Seconds of Jump Rope Practice of Choice
Station 2: 1-2 Rope Climbs for Speed
Station 3: 10-12 Weighted Box Step-Ups (20/14 lbs to 20″)
Station 4: Accumulate 20-30 Seconds in an L-Sit Hold
Station 5: Rest
Pure Conditioning
For completion:
48 Minute Bike, Row, Ski OR Run at Zone 2 Pace
*At the 8, 16, 24, 32, and 40 minute marks perform a 7 second max effort sprint then drop back into your endurance pace.
*Prioritize the Echo/Assault OR C2 Bike if possible.
Seu trabalho faz toda a diferença. Obrigado!