Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
30 Second Side Plank (each side)
5 Right Arm Kettlebell Windmills
100 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Windmills
100 Foot Left Arm Overhead Carry
5 Broad Jumps (increasing in intensity and distance)
A.
Three sets of:
Tall Snatch x 5 reps @ 20-30% of 1-RM Max
Rest as needed
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Power Snatch + Power Snatch + Snatch
(Pause at the knee on the way up every rep for 1 full second.)
Set 1 = 50%
Set 2 = 55%
Set 3 = 60%
Set 4 = 65%
Set 5 = 70%
Followed by..
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch (Touch and go)
Build to a heavy
B.
For time:
30 Strict Handstand Push-Ups OR 9 Wall Walks
Rest 60 seconds
20 Strict Handstand Push-Ups OR 6 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 3 Wall Walks
C.
Electric 10
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (115/80 lbs)
10 Deadlifts (115/80 lbs)
15 Toes to Bar
Athlete Notes:
We’ve got a classic triplet in today’s workout. Some barbell cycling mixed with a gymnastics movement is going to give you that solid open-style stimulus. We’re looking for the snatches to be a weight you can perform unbroken, then drop the barbell and knock out the 10 deadlifts. Breaking the toes to bar isn’t a bad idea if you’re worried about your grip. 8/7, 9/6, 10/5, or even a quick 7/5/3 isn’t a bad strategy for most of you if it keeps you moving. You just have to be diligent about your rest! Keep working at a consistent pace through this – fast intervals will be 75-90 seconds or so – and then turn the jets on when you get to the last 2 minutes!
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
Four sets of:
30 GHD Sit-Ups
20/15 Calorie Ski Erg
10 Sandbag Burpee Get Overs (150/100 to 48/40″)
Rest 3 minutes between sets or alternate 1:1 with a partner.
Row Option
For time:
5000 Meter Row
Additional Work
Four rounds of:
100 Foot Farmer Carry
100 Foot Sandbag Bearhug Carry
30-60 Second Overhead Bamboo Bar Hold