Primary Training Session
Get Moving || Warm-Up
One set of:
60 seconds of Banded Monster Walk
20 GHD Hip Extensions or Light Reverse Hyper
followed by…
Two sets of:
50-Foot Single-Arm Kettlebell Front Rack Carry (each arm)
20 Banded Lat Pull Downs
followed by…
Three sets of:
15-20 Air Squats
10 Single-Leg Hip Bridges (each leg)
A.
Every minute, on the minute, for 5 minutes:
5 Squat Clean to Overhead @ 40-50% of 1-RM Clean
When the clock reaches 5:00, begin…
Every 90 seconds, for 6 minutes (4 sets) of:
2 Cleans @ 50-60% of 1-RM Clean
When the clock reaches 11:00, begin…
Every 2 Minutes, for 10 Minutes (5 sets) of:
1 Clean
Set 1: 70-75%
Set 2: 75-85%
Sets 3-5: 85%+
B.
Three sets of:
Deadlift x 15 reps @ 60%
Rest as needed
C.
Complete for time:
400 Meter Run
Followed by…
Two rounds of:
100 Foot Single Arm Overhead Lunge (80/60lbs)
20 Lateral Burpees Over Dumbbell
Followed by…
400 Meter Run
Followed by…
Two rounds of:
20 Alternating Dumbbell Clean and Jerks (80/60lbs)
20 Lateral Burpees Over Dumbbell
Followed by…
400 Meter Run
D.
Three sets of:
Dumbbell Death March x 50 Feet
Goblet Squat x 60 seconds
Rest 30 seconds
E.
Three sets of:
Ab Wheel Roll Outs x 60 Seconds
Rest 60 seconds
Athlete Notes:
Hit the first run hard, then go straight into those overhead lunges. Try to get them done in 50 foot unbroken increments before switching arms, so modify the weight accordingly. After the 100 feet we’re looking to push the pace on those burpees especially early in the workout. One more round of that then it’s back out the door on another 400 meter run where we’ll be using this as a chance to calm the heart rate and shake the arms a little bit. You should aim for about your mile pace here. Back inside and it’s on to the dumbbell again where the alternating clean and jerks should be done in 1-2 sets so again modify accordingly based on your ability. Hit the burpees at a conservative pace on the first round of this, then try to push the second round of hang clean and jerks and hammer out those last 20 burpees at a 9/10 RPE before sprinting that 400 with whatever you have left in the tank – which likely will be at around your mile pace again based on fatigue. Finish the week strong!
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
Complete a steady pace jog or bike for 45-60 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Four sets of:
Dumbbell Bench Press x 10-12 reps
Followed by…
100 Foot Rope Sled Pull
Followed by…
Max Distance Farmer Carry (Heavy Dumbbells or Farmer Handles)
Rest as needed
Extra Finisher
Accumulate, is a few sets possible:
100 Push Ups