Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each side)
60 Second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 Second Double Kettlebell Front Rack Bottom of Squat Hold
A.
Take 15 minutes to build to today’s heavy single Power Snatch
At the 15:00 mark…
Every 90 seconds, for 6 minutes (4 sets of):
3 High Hang Snatch High Pulls @ Today’s Top Power Snatch Weight
B.
Six sets of:
3 Front Squats @ 70%
Rest 60-90 seconds between sets
C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 8 reps @ 65-70%
Rest 2 minutes between sets
D.
Partner Option:
Four rounds for time of:
20 Hang Squat Cleans (115/85lbs)
20 Bar Facing Burpees
20 Calorie Echo/Assault Bike
*Split all reps however you want between partners.
Individual Option:
Four rounds for time of:
8 Hang Squat Cleans (115/85lbs)
10 Bar Facing Burpees
12 Calorie Echo/Assault Bike
Athlete Training Notes
This is going to be a pure leg burner to finish off the week. If you’re hitting the partner option it’s all gas. If someone slows down switch them out. You should be working in short bursts to keep the rep speed fast. If you’re hitting the individual option it’s a little more paced since you’re not going work/rest. Ideally you’re going unbroken on the hang squat cleans, moving with purpose on the burpees, and then keeping the bike at a consistent pace. You basically want to be moving through this one at the same rate of speed for the full 4 rounds. Don’t hammer out the gate and fall off. If all your rounds are within + or – 5 seconds of each other then you’re pacing this one correctly!
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.
Strength Accessory
Three sets of:
10-12 Bulgarian Split Squats (each leg)
Rest 30 seconds between sets
25 Single Leg Banded Hamstring Curls (each leg)
Rest as needed
Followed by…
Three sets of:
50 Reverse Hypers @ 30+% of 1RM Back Squat
Rest 2 minutes between sets
OR
Three sets of:
3 Minute Belt Squat or Banded March
Rest 60 seconds between sets
Grip
Four rounds for time of:
100 Foot Farmer Carry (70/53lbs)
100 Foot Plate Pinch Carry (25/15lbs)
Swim
Four rounds of:
50 Meter Freestyle
50 Meter Breast Stroke
Rest 2-4 minutes, then…
Five sets of:
200 Meter Swim
Rest as little as possible to keep sets consistent.
*The goal for today is to accumulate volume in the water. Keep your paces consistent from set to set as well as meter to meter during the 200. We don’t want you sprinting the first 50 then blowing up. Work on streamlining everything under low stress interval work.
Pure Conditioning
Five sets of:
3:30 Bike, Ski or Row @ Endurance Pace + 10-15%
Rest 60 seconds between sets
*Endurance Pace is something you could hold for 60 minutes.
Running
Five sets of:
1000 Meter Run @ 105+% of 5k Pace
Rest 60-90 seconds between sets