Mobility, Activation & Warm-Up
Two sets of:
Tricep Stretch x 30 seconds per arm
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller
and then …
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
A.
Bench Press
Set 1: 15 Reps @ 45-50%
Set 2: 12 Reps @ 50-55%
Set 3: 10 Reps @ 55-60%
Rest 2 minutes between sets
B.
Primary Conditioning Track
For time:
800 Meter Run
Followed by…
35-54:
Three rounds of:
25 Chest to Bar Pull-Ups
15 Push Press (115/75 lbs)
55+:
Three rounds of:
25 Chin-over-the-Bar Pull-Ups
15 Push Press (75/55 lbs)
Followed by…
800 Meter Run
Semi-Finals Conditioning Track
For time:
800 Meter Run
Followed by…
35-54:
Three rounds of:
30 Chest-to-Bar Pull-Ups
15 Push Press (125/85 lbs)
55+:
Three rounds of:
15 Chest-to-Bar Pull-Ups
15 Push Press (95/65 lbs)
Followed by…
800 Meter Run
C.
Three sets of:
3 Minutes of Banded March
Immediately followed by…
30 Banded Hamstring Curls
Rest 60 seconds between sets
Athlete Notes:
Running pump city is on the menu for today’s workout. The Primary and Semi-Finals track is similar in structure, we just have a little more pull-up volume and slightly heavier barbell for the Semi-Finals track.
Hit that first 800 meters at an aggressive pace but one that you can come in and start cranking away at the pull-ups immediately. Keep a piece of chalk with you on the run so in the last 100 meters you can start chalking your hands in preparation for the pull-ups. The three round portion of today’s workout is a great opportunity to get some volume pulling in while also forcing you to remember to breathe on the two movements. A lot of athletes forget to breathe during both pull-ups and push press, so if that’s you, you’re going to be a world of hurt after the first round. For the chest-to-bars/chin-over-the-bar we’d like to see the first set done in 1-3 attempts, the second set done in 3-4 attempts, and the third set done in 4-5. If necessary, modify the reps to fit this so that you can maintain some intensity and not spend too much time staring at the pull-up bar. For the push press, 1-2 sets each time is going to be the route, and most of you will likely opt to go 1 fast set each time. We think that a quick break on the pull-ups is faster than a break on the barbell (because you have to pick it back up, THE WORST!) so if you’re wondering where to break more, that’s it! That last 800 meter run should be completed at an aggressive pace since your legs shouldn’t feel too rough, but your arms may not agree with us :).
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
Run Interval Session
5 Minutes Jog
and then …
Speed Intervals
Four sets of:
5 minutes @ 5k pace
2 minutes Walk/Jog