Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets of):
3 Position Snatch (mid hang, low hang, floor)
*Start around 50% and build to around 70-75% based on quality.
B.
Back Squat
Three sets of 10 reps @ 40-50%
Rest 2-3 minutes between sets
C.
“Double Bar DT”
Complete as many rounds of DT as possible in 12 minutes.
*Every 2 minutes, starting at the 0:00 mark, perform 5 Bar Muscle Ups.
**DT = 12 deadlifts + 9 hang cleans + 6 shoulder to overhead (155/105lbs)
Substitutions:
15 Chest to Bar Pull-Ups instead of Ring Muscle Ups
D.
Three sets of:
20-25 Single Leg Banded TKE’s (each leg)
Rest as needed
Conditioning Training Note
DT with a twist. This one is going to get grippy. Your goal is 1-2 sets on all bar muscle ups (modify accordingly) and then smooth and consistent rounds of DT. Don’t open up unbroken in the first round and be down to one round in the two minute window towards the end. Your goal should be to maintain consistent pacing throughout the entire 12 minutes. Try to keep your splits on round 1 consistent with the later rounds.