Primary Training Session
Get Moving || Warm-Up
Three sets for quality of:
12/9 Calorie Machine of Choice
10 Ring Rows
100 Foot Kettlebell Front Rack Carry
20 Banded Pull Aparts
50-Foot Single Arm Overhead Carry (each arm)
A.
Every 2 minutes, for 16 minutes:
Push Press x 1 rep
*Begin around 60% and build to a quality heavy for the day.
**If you miss, you must drop 5%.
At the 16:00 mark…
Two sets of:
30 Seconds Max Power Jerks (60%)
Rest 30 seconds between sets
B.
“2023 Semifinals Linda”
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts (295/220lbs)
Dumbbell Bench Presses (90/60lbs)
Squat Cleans (145/105lbs)
Time cap: 17 minutes
Pick a dumbbell weight that you could do 12 reps unbroken with if you needed to. We want you to get through many rounds for training.
C.
Three sets of:
20-30 Banded Pull-Aparts
Rest as needed between sets
Athlete Notes:
The next of the semi’s workouts that we’ll be testing is semi-finals Linda. Grab some heavy weights and get ready to party. The dumbbell bench is going to throw in a big twist here as there’s a stability component involved now. Our advice is to scale the loading to something that you could do 10 reps unbroken and still have some left in the tank for all three of the movements. You’re not necessarily going to approach all the movements (i.e. the squat cleans) like that because your heart rate will sky rocket, but that’s what we’re looking for from a loading standpoint. From there your goal is consistent movement and to get as deep as you can. Don’t be surprised how jacked your heart rate becomes in this workout especially in the beginning stages. The cleans are where you’ll have the best chance to breathe, so between each rep make sure that’s what you’re focused on. Push yourself and see how you stack up against the athletes from week 1 of semi’s.
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.
Bike Option
Thirty sets of:
30 Seconds Bike @ 70/62+ RPM
30 Second Rest
Rowing Option
Twenty sets of:
250 Meter Row @ 5k pace minus :10/500m
Rest 30 seconds between sets
Strength Accessory Option
Four sets of:
Banded Monster Walk x 60 seconds
Rest as needed
Suitcase Carry x 45 seconds each side
Rest as needed
Additional Work
If you have extra time or energy, use it to focus on body care. Spend some extra time stretching and mobilizing to help with future sessions. This session is less volume due to the workout in the main session.