Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – Max reps @ 85%
Rest 2 minutes between sets
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – Max reps @ 80%
Rest 2 minutes between sets
D.
For Time:
20 Power Cleans (135/95 lbs)
5 Bar Muscle-Ups
15 Power Cleans
7 Bar Muscle-Ups
10 Power Cleans
9 Bar Muscle-Ups
5 Power Cleans
12 Bar Muscle-Ups
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.
Strength Accessory Option
A.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
B.
Four sets of:
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes
C.
Every 4 minutes, for 16 minutes (4 sets):
16 Barbell Back Racked Alternating Reverse Lunge @ 40-50% of 1-RM Back Squat
20 Goblet Squats (Medium Load)
100-Foot D-Ball or Sandbag Carry (150/100 lbs)
Assault Bike Conditioning Option
Against a 2-minute running clock…
15/10 Calorie Assault Bike
8 Burpee Box Jump-Overs (24″/20″)
Max Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of SIX sets.
Aerobic/Gymnastics Option
Every 5 minutes, for 25 minutes (5 sets) of:
40/30 Calorie C2 Bike Erg or Assault Bike
15 Strict Handstand Push-Ups
3 Rope Climbs
H