Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
15/10 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
10-15 Med Ball Soccer Tosses against wall
10-15 Air Squats
A.
Three sets of:
3-Position Snatch @ 50% of 1-RM Snatch
(High Hang, Hang, Hang Below the knee)
Rest as needed
Followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
Pause Hang Power Snatch x 3 reps @ 50-60%
(Pause the knee each rep for a full second)
Followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
1 Hang Power Snatch + 2 Hang Snatch @ 70-80%
Followed by…
Every minute, on the minute, for 5 minutes:
4 Snatches @ 60%
Perform these touch and go and focus on smooth lifts
B.
Every minute, on the minute, for 6 minutes:
10-15 Chest to Bar Pull-Ups
*Sets must be completed in 1 attempt, cap yourself at that volume.
C.
Complete as many rounds and reps possible in 14 minutes of:
7 Overhead Squats (195/130 lbs)
200-Foot Sandbag Carry (150/100 lbs)
7 Sandbag Squats
200-Foot Shuttle Run
Customizations:
Overhead Squats – 65-70% of your 1RM
Sandbag Carry – Double Kettlebell Front Rack Carry
Sandbag Squats – Double Kettlebell Front Squats
Athlete Notes:
Your legs and low back will be on fire during today’s workout. We’re testing your ability to move consistently for the entire 14 minutes, and trust your overhead ability. The sandbag carry will get tough and we expect most of you to drop it but no more than once for each of the 200 foot increments. The sandbag squats should be something that you go straight from the carry and knock those out. It’s more of a desire thing than an ability thing so just hang on and force yourself to drop. The shuttle run is going to be at a pace that allows you to recover enough to go straight to the overhead squats, which for many of you will be the most challenging after your midline is fatigued. Find a good stable position, and pick a weight that allows you to hit the 7 reps in no more than 1-2 attempts each round. Use the shuttle run as a chance to shake your arms out then grab that bar right away. Most of you should definitely clean, jerk, back rack, then go overhead with it, don’t waste time failing snatches.
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.
Mixed Modal Option
Every 4 minutes, for 12 minutes (4 sets) of:
40/30 Calorie Row
25 GHD Sit Ups
Rest until the clock reaches 15:00
Complete as many reps possible in 2 minutes of:
20/15 Calorie Row
Max Max Burpee Get Overs (48/42″)
Rest 60 seconds and repeat for Five total sets
Row Option
Five sets of:
1000 Meter Row @ 5k pace minus :04+/500 meters
Rest 3 minutes between sets
Additional Work
Two sets of:
Banded Hamstring Curl x 50 reps
Rest as needed
100 Foot Suitcase Carry (Each arm)