Primary Training Session
Get Moving || Warm Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side
Followed by…
2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction
A.
Five sets of:
4 Tempo Front Squats @ 2211 + 1 Front Squat (67-70%)
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 53-58% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 63-68% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 73-78% of 1-RM Snatch
C.
Three rounds for time of:
7 Front Squats (255/175lbs)
7 Deadlifts
50 Drag Rope Double Unders
*Practice moving the bar forward every round and for BOTH the front squats AND deadlifts.
D.
Accumulate 3 minutes of:
Sandbag Hold against wall (100-125/150-175lbs)
*Keep your butt and shoulder blades against the wall. Your heels can be 2-4 inches away from the wall.
General Training Notes:
Unbroken or bust. This should be a weight that you can hit all 7 reps in a row with on the front squat, drop it to the ground, take a quick breath and then knock out the 7 deadlifts. After that we’re hitting those 50 drag rep double unders which will spike the heart rate more and burn the shoulders, but shouldn’t take any longer than about 45 seconds or so. We wouldn’t be surprised to see times around 3 minutes on this workout.
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.
Echo Bike
Twelve sets of:
Echo or Assault Bike x 60 seconds @ 75-80/67-72 RPM
Rest 30 seconds between sets
After the 12th set, rest an extra 2 minutes, then…
For time:
60/48 Calorie Echo/Assault Bike
Additional Work
A.
Three sets of:
Rope Sled Pull x 50-60 feet
Reverse Sled Drag x 50-60 feet
60 Second Bamboo Bench (constant movement)
Rope Sled Pull x 50-60 feet
Reverse Sled Drag x 50-60 feet
Rest as needed
B.
Accumulate 30-60 reps of:
Single or Double Under CrossOvers
(Limit your time to about 10 minutes in case you are tripping a lot)