Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk
x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2-second pause in the Dip & 2-second pause in Receiving
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
C.
In 15 minutes or less…
Establish a 10-RM Back Squat
Rest 3 minutes, and when the running clock reaches 18:00…
One set of:
Back Squat x 10 reps @ 90% of today’s 10-RM
Primary Conditioning Session
Against a 6-minute running clock, perform the following for max meters/calories:
4 Minutes of Rowing (for max meters)
Immediately followed by. . .
21 Thrusters (115/75 lbs)
Max Calorie Assault Bike in remaining time
Rest 3 minutes between sets, and complete a total of four sets. Record the total meters on the erg and calories on the assault bike for each 6-minute interval. Don’t be scared to make these hurt a little!
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 Option
A.
Three sets of:
GHD Weighted Hip Extension x 12 reps
Rest as needed
Barbell Glute Bridges x 60 Seconds (135/95 lbs)
(move consistently throughout the 60 seconds)
Rest as needed
B.
Three sets of:
GHD Supine Plank x 30 seconds
Rest as needed
Dumbbell Reverse Flys x 12 reps
Rest as needed
C.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed
Assault Bike Conditioning Option
Thirty sets of:
30 seconds of Assault Bike
Rest 30 seconds
Be consistent across the 30 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds.
Gymnastics Skills Option
A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Three sets of:
Max Reps of Unbroken Strict Muscle Ups
50-Foot Handstand Walk
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk
Rest 2 Minutes