Primary Training Session
Get Moving || Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two rounds of:
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Alternating Lateral Lunges (5/side)
20 PVC Pipe Overhead Pogo Hops
Followed by…
Three sets of:
3-Position Snatch
Set 1 – Empty Bar
Set 2 – 75/55lbs
Set 3 – 95/65lbs
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Nine sets of:
3 Back Squats @ 75-80%
Rest 60-90 seconds between sets
C.
Three sets of:
20 Banded Deadlifts @ 40-50% + 25% Band Tension
Rest 60-90 seconds between sets
D.
Partner You Go/I Go Option:
Complete as many rounds and reps as possible in 30 minutes of:
Partner 1: 400 Meter Run
Partner 2: Complete as many rounds of 15 Wall Balls (20/14lbs to 10′) + 10 Alternating Dumbbell Snatches (50/35lbs) + 5 Burpee Pull-Ups
*Switch when partner 1 returns from the run and pick up wherever your other partner left off.
Partner Syncro Option:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Rope Run (together)
Followed by…
Three rounds of:
15 Synchronized Wall Balls (20/14lbs to 10′)
10 Synchronized Alternating Dumbbell Snatches (50/35lbs)
5 Synchronized Burpee Pull-Ups
Individual Option:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
Followed by…
Three rounds of:
15 Wall Balls (20/14lbs to 10′)
10 Alternating Dumbbell Snatches (50/35lbs)
5 Burpee Pull-Ups
Optional Additional Accessories:
Three sets of:
10-12 Bulgarian Split Squats (each leg)
Rest 30 seconds
16-20 Dumbbell Death Marches
Rest 1-2 minutes
Athlete Training Notes
To finish off the week we’ve got a few options for those of you working out with partners and those of you that aren’t. This 30 minute workout is meant to be both about building aerobic ability as well as volume accumulation. Aim to hit the 400’s at or slightly faster than your 5k pace. You’ll likely be running anywhere from 6-8 of them as well as accumulating a ton of wall balls, dumbbell snatches, and burpee pull ups. For those movements your goal is unbroken and smooth. Don’t sprint through them like it’s a 2 minute workout, treat them like it’s a 30 minute workout and move at a sustainable pace. Remember, the focus of the season right now is to get strong, so if you happen to move a little slower and just enjoy an easier conditioning piece with a buddy on a Saturday, that’s ok!
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.
For completion:
Tabata V-Ups
Rest 2 minutes, then…
Rest 2 minutes, then…
Rest 2 minutes, then…
Tabata Russian Twist (weighted if possible)
Grip
Three rounds for time of:
30 Second Pull-Up Hang Hold
100 Foot Dumbbell Hex Carry (20/15lbs)
Pure Conditioning
C2 Bike Option:
Four to Six rounds of:
3:30 Bike @ 100+% of 10k Pace
60 Second Easy Recovery
1:45 Bike @ 110+% of 10k Pace
75 Second Easy Recovery
Rowing Option:
Four to Six rounds of:
3:30 Bike @ 100+% of 5k Pace
60 Second Easy Recovery
1:45 Bike @ 110+% of 5k Pace
75 Second Easy Recovery
Echo/Assault Bike Option:
Four to Six rounds of:
3:30 Bike @ 100+% of 20 Minute Test Pace
60 Second Easy Recovery
1:45 Bike @ 110+% of 20 Minute Test Pace
75 Second Easy Recovery
Running
Four to Six rounds of:
800 Meter Run @ 95-105% of 5k Pace
200 Meter Easy Recovery Jog
300 Meter Run @ 110+% of 5k Pace
300 Meter Easy Recovery Jog