Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
20 Bodyweight Alternating Lateral Lunges
10 PVC Pipe Jumping Squats
Followed by…
Ten reps of:
Box Jump to Depth Drop to Broad Jump
Rest as needed
A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 60%
B.
Every minute, on the minute, for 10 minutes:
3 Sumo Speed Deadlifts @ 55%
**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
C.
For time:
50 Deadlifts (185/125lbs)
35 Front Squats
20 Hang Power Cleans
*Partition the reps and movements however you want. If you drop the barbell at all then you must go on a 400 meter run. Switching from movement to movement does not count as a break, dropping the barbell to the ground does. You also may not rest on your back. The only places you can rest are in the hang position and in the front rack position.
TIME CAP = 20 MINUTES
D.
Three sets of:
8-10 Right Leg Reverse Lunge to Step Up
Rest 30 seconds
8-10 Left Leg Reverse Lunge to Step Up
Rest 30 seconds
16-20 Dumbbell Death Marches
Rest 60 seconds
E.
Accumulate 100 Banded Crunches in as few sets as possible.
Athlete Training Notes:
Another have it your way workout is coming up today. This one is going to get very tough as fatigue sets in and the temptation to set the barbell down gets higher and higher. Come into this workout with a plan, and have that plan include some scheduled rests where you’ll have to go on the 400 meter run. Use that run to shake the arms out because the grip is likely going to be a big limiter here. Once you start the workout, try to execute your plan as best you can knowing that you will likely have to adjust on the fly if things don’t go exactly as you want, which more often than not, they don’t. Make sure you let us know how you decided to break this up as well as what your plan was going into the workout!
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.
Gymnastics Volume
Every minute, on the minute, for 8 minutes:
5 Ring or Bar Muscle Ups or Chest-to-Bar Pull-Ups or Pull-Ups
Row Endurance
Five sets of:
1000 Meter Row @ 2k Pace
Rest 90 seconds between sets
C2 Bike Endurance
Five sets of:
2000 Meter C2 Bike @ 4k Pace
Rest 90 seconds between sets
Sled Conditioning
Every 90 seconds, for 15 minutes (10 sets of):
100 Foot Sled SPRINT