Primary Strength Session
Empty Barbell Movement Priming
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
B.
Every 2 minutes, for 12 minutes (6 sets) for times:
12/8 Calories of Assault Bike
6 Hang Squat Cleans
Suggested loading per set:
*Set 1 – 165/125 lbs
*Set 2 – 185/135 lbs
*Set 3 – 205/145 lbs
*Set 4 – 225/155 lbs
*Set 5 – 205/145 lbs
*Set 6 – 185/135 lbs
The goal of this portion is power output. If sets are taking you longer than 60 seconds, please adjust the loading.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
Primary Conditioning Session
For time:
50/30 Calories of Assault Bike
25 Burpee Box Jump-Overs (30″/24″)
20 Bar Muscle-Ups
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.
Five sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 30 seconds
Interval 2 – Hollow Rock Hold x 30 seconds
Interval 3 – Russian Twists x 30 seconds
Aerobic/Gymnastics Option
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 = 18-20/13-15 Calorie Bike Erg or Row
Station 2 = Max Reps Strict Handstand Push Ups
Station 3 = Rest
When the running clock reaches 12:00…
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 = 18-20/13-15 Calorie Bike Erg or Row
Station 2 = Burpee Bar Muscle-Ups
Station 3 = Rest