Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Sandbag Bearhug Carry (150/100lbs)
10 Ring Rows
100-Foot Double Kettlebell Overhead Carry (35-53/18-35lbs)
10 Push-Ups with Hands on Kettlebells
Followed by…
Two sets of:
12/9 Calorie Machine of Choice
20 Banded Good Mornings
10 Tempo Goblet Hold Alternating Cossack Squats @ 1111
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean with Pause at Knees + Power Clean + Clean
Sets 1-3: 65-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
B.
Eight sets for times of:
50-Foot Handstand Walk
5 Power Cleans (225/155lbs OR 70%)
10 Toes to Bar
Rest 90 seconds OR Alternate rounds with a partner “You go/I go” style
C.
Three rounds of:
200-Foot Farmer Carry (HEAVY but Unbroken)
60 Second Weighted Plank
90-120 Second Sandbag Bearhug Hold (150-200/100-150lbs)
D.
Three sets of:
8 Right Leg Weighted Bulgarian Split Squats
Rest 15 seconds
4 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
8 Left Leg Weighted Bulgarian Split Squats
Rest 15 seconds
4 Left Leg Dynamic Bulgarian Split Squats
Rest 60 seconds
Athlete Notes:
Today’s workout is going to be a great test of your gymnastics speed work while still moving a moderately heavy load. We want all of these intervals to be fast, ideally equal to or less than the amount of time you’re resting between sets. Please modify loads, and rep numbers in order to keep the intervals moving at 90 seconds or less. We want you working on handstand walk speed so if you’re proficient on your hands, today is a great day to test how fast you can go. If you’re still learning, we’d encourage you to substitute 3-4 wall walks for the 50 foot handstand walk. Once off your hands it’s time to grip and rip the barbell. This should be a weight that you could go unbroken, but we don’t necessarily expect you to. Just keep putting your hands on the bar! After the barbell hop up and hit a set of 10 unbroken toes to bar to finish off the round.
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
Fourteen sets of:
Assault Bike
60 seconds at 72-76/64-67 RPM
Rest 30 seconds