Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Take 20 minutes to establish a 1-RM Clean
B.
Deadlift
Set 1 = 5 reps @ 55%
Set 2 = 3 reps @ 65%
Set 3 = 3 reps @ 75%
Set 4 = 2 reps @ 80%
Set 5 = 1 rep @ 85%
Sets 6-9 = 3 reps @ 75-80%
Perform the concentric/lifting phase of this lift with as much speed as you can.
Primary Conditioning Session
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1 = 16-18/12-14 Calorie Run or Row
Station 2 = 3 Bar Muscle Ups + 10 Pull-Ups
Station 3 = 16-18/12-14 Calorie Assault Bike
Station 4 = 12 Strict Handstand Push Ups to 0-4″ Deficit
Station 5 = Rest
Please adjust rep ranges accordingly. This should be challenging and take 50-55 seconds toward the end.
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.
Strongman Training Option
A.
Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Prowler Push
When the running clock reaches 12:00…
B.
Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Farmer’s Carry
C.
Four sets of:
10 Burpee Sandbag Over Box (100/75 lbs to 48″/36″)
10 Right-Arm Dumbbell Push Press (75/50 lbs)
10 Left-Arm Dumbbell Push Press
25-Foot Right Arm DB Overhead Lunges
25-Foot Left Arm DB Overhead Lunges
Rest 2 minutes
You’ll hold both dumbbells in your hands at all times. When you perform the push press, the non-working arm will be held in the front rack while the working arm presses. The lunges will be performed with Regionals standard.
D.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Mixed-Modal Conditioning Option
Five sets of:
50 Double-Unders
30 Calorie Assault Bike
10 Dumbbell Step-Ups (50/35 lbs to 24″/20″
Rest 2-3 Minutes