We are into our TESTING WEEK October 10-16! You will have plenty of opportunities this week to hit some new PR’s this week. In a perfect world, everything will feel amazing. In reality, you will have some days or movements that feel better than others so capitalize on the good days. We are about halfway through our dedicated off season training so let’s have a great week and then keep the progress rolling through the rest of the year. Make sure to post your results so we can celebrate your improvements with you.
Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
10 Heel Elevated Narrow Stance Goblet Squats
100-Foot Suitcase Carry (each arm)
20 Banded Good Mornings
60 Second Wall Sit
A.
Back Squat
Set 1: 3 reps @ 80%
Set 2: 2 reps @ 85%
Set 3: 1-2 reps @ 90%
Set 4: 1 rep @ 94%
Set 5: 1 rep @ 94-98%
Set 6: 1 rep @ 101+%
Rest 2-3 minutes between sets
B.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch
Sets 1-3: 1 rep @ 80-85%
Sets 4-5: 1 rep @ 87-92%
Sets 6-7: 1 rep @ 94-98%
Set 8: 1 rep @ 101+%
C.
For time:
75 Snatches (75/55 lbs)
*Every minute, on the minute, including at the 0:00 mark, perform 8 Bar Facing Burpees.
TIME CAP = 12 MINUTES
D.
Three sets of:
6 Tempo Goblet Hold Front Foot Elevated Deep Split Squats @ 3131 (each leg)
Rest 30 seconds between legs; 60 seconds between sets
Athlete Notes:
Randy with a twist. Faster you go the less burpees you’ve got! Seems like pretty good incentive to us! This one is simple, hammer the burpees then hang on to the bar the remainder of the minute. You should have at least 30-40 seconds to hit the barbell on each round so let’s get ahead!
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.
Mixed Modal Option
Every 11 minutes, for 44 minutes (4 sets of):
400-Meter Run
100 Foot Handstand Walk (25 foot increments with turnaround)
200-Meter Run
2 Legless Rope Climbs
3/2 Rope Climbs (with feet)
50 Weighted Rope Double Unders
Strongman Option
Five sets of:
200 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
200 Foot Dumbbell Farmer Carry (100/70lbs)
50 Foot HEAVY Sled Push
Rest 2-3 minutes