Congrats on Semi’s!
Hey guys now that quarterfinals are over we’ve had some questions about training going forward. If you’re someone who has qualified for semi-finals and would like a little additional guidance leading up to that, please email Holden or Hunter and let us know! We’d also love to get you guys out to San Diego for a mock semi’s weekend so again, please email us if you’re someone that has qualified and would like to be included!
Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
15/12 Calorie Assault Bike
10 Box Jump Step Downs (24/20″)
50 Foot Bodyweight Walking Lunge
50 Foot Handstand Walk
A.
Four sets of:
Snatch Grip Deadlift +Hang Snatch + Snatch + Snatch Balance (50-60% of 1-RM)
Rest as needed
Followed by…
Six sets of:
Hang Snatch + Snatch + Overhead Squat (70+% of 1-RM)
*Performed as a single unbroken complex.
Rest as needed
B.
Four sets of:
5 Front Squats @ 60%
Immediately followed by…
10 Back Squats (same bar)
Rest 2-2:30 between sets
C.
Full Send Friday
Three rounds for time of:
500 Meter Row
40 GHD Sit Ups
30 Push Press (135/95lbs)
20 Chest to Bar Pull Ups
D.
Three sets of:
60-90 Seconds of Push-Up Plank Hold
Rest 30 seconds
45-60 Seconds of Banded Palloff Hold Each Side
Rest as needed
Athlete Notes:
Keep an eye out for the youtube video dropping today of some of our in house athletes attacking this workout. We’re looking for consistent rounds and quick transitions/rep speed for as long as you can. Hit the row at an aggressive pace but one that allows you to get straight on the GHD. Beware that this is 120 reps so if that volume might leave you messed up, consider dropping it a bit. After that you’ll move to the push press where we’ll expect no more than 3 sets to get the 30 reps. Work on your cycling speed here to decrease the time under tension. After that you’ll move on to the chest to bar pull-ups where again we’re looking for all 20 to be completed in 1-3 sets. Keep that consistency from round to round and see how well you can hold on to each movement as you fatigue.
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.
Mixed Modal
Against a 6 minute clock, complete as many calories as possible of:
500 Meter Row
400 Meter Assault Runner
Max Calorie Echo/Assault Bike in the remaining time
Rest 2 minutes between sets and repeat for a total of FOUR sets.
Explosion/Lateral Additional Work
Three sets of:
3 Medball Sprint Start Toss Each Leg
*Completely reset between reps; Rest 30 seconds between legs; Rest 60 seconds between sets
Followed by…
Three sets of:
2-3 Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps and rest as needed between sets
Followed by…
Two sets of:
Sled Harness Sprint 60 Feet with 10-20lb on the Sled
Rest as needed
Additional Work
Three sets of:
15-20 Banded Standing Terminal Leg Extension
60 Seconds of Lateral Monster Walk
Rest as needed
Additional Work
Three rounds at ascending effort of:
15/12 Calorie Assault Bike
10 Box Jump Step Downs (24/20″)
50 Foot Bodyweight Walking Lunge
3-5 Wall Walks