Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 16 minutes (4 sets of):
Sets 1/3, perform:
10/7 Calorie Bike
3-5 Wall Walks
30-45 Second Nose to Wall Handstand Hold
Sets 2/4, perform:
200 Meter Run
20 Walking Lunges (bodyweight)
45 Second Wall Sit
A.
Six sets of:
Back Squat
Sets 1-3: 5 reps @ 60-65% @21X1 Tempo
Sets 4-6: 3 reps @ 75-85% @30X1 Tempo
Rest as needed
B.
For time:
9 Thrusters (115/80lbs)
30-Foot Handstand Walk
15 Thrusters (115/80lbs)
45-Foot Handstand Walk
21 Thrusters (115/80lbs)
60-Foot Handstand Walk
*Handstand walks must be in 15 foot unbroken increments.
C.
Three sets of:
8-10 Bulgarian Split Squats (each leg)
10-12 Medball Hamstring Curls
90 Second Weighted Chinese Plank
Rest as needed
Athlete Notes:
Heavy Handstand Reverse Fran was an event just hit by individuals at the Granite Games. This one is all about managing shoulder fatigue and the ability to get upside down when your arms are blasted and lungs are pumping. This is a great opportunity to test yourself against a field of very good athletes and see how well you do and what you can really work on going forward! Fastest times will hit the thrusters unbroken and probably even the handstand walks, but if you know that’s going to blow you up too much, pick your breaks wisely. It’s not a terrible idea to come down every 15 feet on the handstand walk to shake your arms out and not risk falling before hitting the target line. On the flip side, maybe breaking the thrusters once or twice will allow your shoulders a break and you can push the handstand walk faster. Pick a strategy and let us know what worked or what didn’t!
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
Two sets of:
1 Mile Run @ 92-95% of 2 Mile PR Pace
Rest 4 minutes
1 Mile Run @ 95-97% of 2 Mile PR Pace
Rest 4 minutes
Followed by…
Four sets of:
400 Meter Run @ 90% of 2 Mile PR Pace – 15%
Rest 2 minutes
The pace being under 100% means that you will be running faster than your 2 Mile PR Pace.