Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
B.
Every 3 minutes, for 18 minutes (6 sets):
20/15 Calories of Assault Bike
6 Bar Muscle-Ups
3 Ground to Overhead
Your MUST finish each set under 120 seconds, and the ground to overhead should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. In other words, what can you manage (with good mechanics) under fatigue? Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
Primary Conditioning Session
For time:
50 Calories of Rowing on Concept 2
40 Thrusters (95/65 lbs)
30 Bar-Facing Burpees
Strength Accessory Option
A.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
B.
Three sets of:
V-Up to V-Sit x 12 reps
Plank Hold x 60 seconds
Straight Body Ceiling Reaching Crunches x 20 reps
Rest as needed
Aerobic/Gymnastics Option
Every minute, on the minute, for 25 minutes (5 sets) of:
Station 1 = 18-20/13-15 Calorie Row
Station 2 = 30 Heavy Rope Double Unders + 6-8 Ring Push-Ups
Station 3 = 18-20/13-15 Calorie Assault Bike/Ski Erg
Station 4 = 12-15 Strict Handstand Push Ups
Station 5 = Rest