Primary Training Session
Warm-Up
Complete, at increasing intensities, three sets of:
500 Meter Row
10 Box Jump (Step Down)
100 Foot Sandbag Carry
10 Toes to Rings
5-10 Ring Pull Ups
Focus on quality even when you are moving faster. This is still meant to be a warm up for deadlifting and not just to get you sweating
A.
Two sets of:
Deadlift x 10 reps @ 65-70% of 1-RM Deadlift
Rest as needed
Followed by…
Two sets of:
*Deadlift With Eccentric Pause x 6 reps @ 60-70% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
B.
Four rounds for time of:
5 Snatches (205/135lbs)
5 Sandbag Cleans (150/100lbs)
Rest 2 minutes, followed by…
Four rounds for time of:
8 Snatches (135/95lbs)
100 Foot Sandbag Carry (150/100lbs)
C.
Four rounds, not for time, of:
15-20 Banded Russian Kettlebell Swings
Rest as needed
Barbell Glute Bridges x 20 reps
Rest as needed
D.
Three sets of:
Banded Hamstring Curls x 25 reps
Knee Plank
x 90-120 seconds
Rest as needed
Athlete Notes:
Get ready for your posterior chain to be on fire with today’s workout. It is a lot of pulling and will be a lot of stress on your low back. It’s a good think we’ve been doing all of that positional work over the past few months, sandbag carries, AND reverse hypers to make sure your low back is bulletproofed! For most of you we’d advise singles on the first four rounds at the heavier weight. Pulling a moderately heavy snatch and then picking up a sandbag is really going to tax your pull, so going touch and go will likely lead to burnout much quicker. After the rest when you’ve moved to a lighter barbell, the best strategy likely will still be quick singles because the sandbag carry will really elevate your heartrate. How well can you continue to breathe with something pressing down on your chest? Use this workout as an opportunity to stay over the barbell and checked in on the movement you’re working on.
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 Conditioning Option
Every 7 minutes, for 42 minutes (6 sets) of:
Odd sets:
30/20 Calorie Echo OR Assault OR C2 Bike
50 Double Unders
20 Down Ups
50 Double Unders
30/20 Calorie Echo OR Assault OR C2 Bike
*Moderate Row until next interval
Even sets:
30/20 Calorie Row
20 Alternating Jump Lunges
40 Air Squats
30/20 Calorie Row
*Moderate Bike until next interval
This is 42 continuous minutes and you will alternate between each workout until you complete both 3 times each.
Stability/Unilateral Accessory Option
Three sets of:
Suitcase Deadlift Right Side
x 10 reps
Suitcase Hold Right Side x 30 seconds
followed by…
Suitcase Deadlift Left Side x 10 reps
Suitcase Hold Left Side x 30 seconds
Rest as needed