Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers
x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Immediately followed by…
Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 6 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk
Start at 70% of 1-RM Split Jerk & build to today’s heavy. BE SAFE, these should be performed using jerk blocks. I do not want to see anyone attempting to back rack a heavy barbell. If you do not have access to jerk blocks then please perform 1 Push Press + 1 Split Jerk starting at 70% of 1-RM Push-Press and building to todays heavy.
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps
Sets 1-2 = @ 92.5% of last weeks 7-RM
Sets 3-4 = @ 87.5% of last weeks 7-RM
Primary Conditioning Session
A.
Against a 2-minute running clock:
25/18 Calorie Assault Bike
Max Thrusters (115/75 lbs)
Rest 2 minutes between sets, and perform a total of FOUR sets.
When the running clock reaches 20:00…
B.
Against a 2 minute running clock:
25/18 Calorie Row
Max Hang Clean to Overhead (115/75 lbs)
Rest 2 minutes between sets, and perform a total of FOUR sets.
Goals – Can you hit the row and assault bike in 60 seconds or less and push for 20+ reps on the Thrusters and 15+ on the Hang Clean to Overheads? If you are giving your best effort and still not earning at least 30 seconds to perform the thrusters and hang cleans, please reduce the number of calories to ensure that you get some work on the barbell.
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.
Two sets, for max reps, of:
Barbell Glute Bridges x 60 Seconds (185/135 lbs)
Rest 60 seconds
B.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed
Assault Bike Conditioning Option
Thirty Eight sets of:
30 seconds of Assault Bike
Rest 30 seconds
Be consistent across the 38 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as November 5.
Gymnastics Skills Option
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Four sets of:
Max Unbroken Reps of Strict Muscle-Up Transition (from hanging to support, but no dip)
immediately followed by…
Max Unbroken Reps of Strict Ring Dips
Rest 2 minutes