Primary Training Session
Get Moving || Warm-Up
Two rounds of:
12/9 Calorie Bike
50 Foot Bodyweight Walking Lunge
100 Foot Sandbag Bearhug Carry
50 Foot Bodyweight Walking Lunge
Followed by…
Three sets of:
10 Lateral Medball Slams (5/side)
A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1 rep from low blocks
*Set the block height to where the bar sits at 2″ below the knee.
*If you do not have blocks, then perform this as a hang snatch from 2″ below the knee.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 2 reps @ 92%
C.
Against a 6 minute clock, complete as many reps as possible of:
30 Double Unders
3 Thrusters (95/65lbs)
30 Double Unders
6 Thrusters
30 Double Unders
9 Thrusters
30 Double Unders
12 Thrusters
So on and so forth until the 6 minute mark…
Rest 3 minutes between sets and repeat for a total of TWO sets. On the second set, pick up where you left off.
D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds
E.
Accumulate 100 Weighted Strict Hanging Knee Raises
General Training Notes:
A little open-style couplet is headed your way today, but with a twist. You’re going to get a little rest midway through and then pick up where you left off on the higher sets. The goal is to stay unbroken on both movements through the round or 9 or 12, then from there it’s time to get gritty and see if you can hang on to the barbell. Be smooth on your transitions, drop the bar, take a breath, then try to go unbroken on those double unders. Get back to the thrusters and just force yourself to pick the bar up right away. Don’t stare at the bar too much. Even if that means you’re breaking at the midway point of the set, just grab it and get going. You might surprise yourself and go further than you think. Use that 3 minute rest to plan your strategy for the second set where you’ll be at the higher rep sets. Plan for a lot of thrusters, but what better way to build some strength and endurance?
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
Three to Four sets of:
6-8 Tempo Supinated Grip Romanian Deadlifts @ 1111
Rest 90 seconds between sets
Followed by…
For max unbroken reps:
Front Squats (225/155lbs)
35-39: 205/145 lbs
40-49: 185/125 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/85 lbs
*Go to true failure. This very well could be upwards of 25 reps. That’s why you’re subbing this for the primary metcon. If you do it right you shouldn’t have anything left.
Row Endurance
For Max Calories:
15 Second Row
Rest 15 seconds
30 Second Row
Rest 15 seconds
45 Second Row
Rest 15 seconds
60 Second Row
Rest 15 seconds
75 Second Row
Rest 15 seconds
90 Second Row
Rest 15 seconds
1:45 Row
Rest 15 seconds
2 Minute Row
Rest 15 seconds
2:15 Row
Rest 15 seconds
2:30 Row
Rest 15 seconds
Zone 2 Conditioning
Complete a steady pace for 60 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
Sled Session
Accumulate 1 Mile in a Sled Drag with 30-40% of Bodyweight