Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-foot Suitcase Carry (each arm)
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Regular Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Three sets of:
10/7 Calorie Machine of Choice
10 Ring Rows
10 Barbell Snatch Grip Behind the Neck Presses
10 Barbell Good Mornings
A.
For total time:
4 Chest-to-Bar Pull-Ups
10 Squat Snatches (135/95 lbs or 60%)
4 Toes-to-Bar
Rest exactly 90 seconds, then…
8 Chest-to-Bar Pull-Ups
8 Squat Snatches (185/125 lbs or 70%)
8 Toes-to-Bar
Rest exactly 90 seconds, then…
12 Chest-to-Bar Pull-Ups
6 Squat Snatches (205/145 lbs or 80%)
12 Toes-to-Bar
Rest exactly 90 seconds, then…
16 Chest-to-Bar Pull-Ups
4 Squat Snatches (225/155 lbs or 85%)
16 Toes-to-Bar
Rest exactly 90 seconds, then…
20 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/165 lbs or 90%)
20 Toes-to-Bar
B.
Deadlift
Set 1: 15 Reps @ 50-55%
Rest 2 minutes
Set 2: 12 Reps @ 60-65%
Rest 90 seconds
Set 3: 10 Reps @ 70-75%
C.
Three sets of:
8 Tempo Glute Ham Raises
@ 21X1
Rest 30 seconds
8 Weighted GHD Hip Extensions @ 33X1 (hold for three seconds at the top)
Rest 90 seconds
D.
Three rounds, not for time, of:
100-Foot Sandbag Bearhug Carry (150-200/100-150 lbs)
60 Second Weighted Plank Hold
100-Foot Plate Pinch Carry
30 Second L-Sit (accumulated)
100-Foot Sandbag Bearhug Carry (150-200/100-150 lbs)
30 Second Side Plank (each side)
100-Foot Plate Pinch Carry
30 Seconds of L-Sit Heel Taps
Athlete Notes:
This workout is really going to test your pull fatigue and your ability to stay positionally sound when fatigue sets in. Both your grip and your back will likely start to get a little pumped after the first few rounds, so being smart about the snatches is going to be key. For most of you, fast singles is the route you should take on the barbell. For the gymnastics movements, that’s going to come down to your confidence on the barbell. If you’re a little shaky, then breaking the chest to bar into two quick sets is better than risking a miss on the bar, especially as the weight gets heavier. Since you get a little rest after the toes to bar, don’t be afraid to push those. The reps are relatively low each round, but the volume will catch up at some point, so just be ready for when it does!
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.
Assault Bike Endurance Option
Twelve sets of:
60 seconds Assault Bike @ 70-74/63-66 RPM
Rest 30 seconds
Mixed Modal Option
Against a 15 minute clock complete:
Five rounds of:
100-Foot Sandbag Carry (150/100 lbs)
10 Burpees Over Sandbag
followed by…
Max Distance Row in remaining time
Rest 5 minutes and then…
Against a 10 minute clock complete:
100/70 Calorie Assault Bike
followed by…
Max rounds in remaining time of:
100-Foot Sandbag Carry (150/100 lbs)
10 Burpees Over Sandbag