Primary Training Session
Get Moving || Warm-Up
Every 3 minutes, for 18 minutes (6 sets) of::
20/15 Calorie Assault Bike
*Squat Cleans (30-60% of 1-RM Clean)*
This is to get you moving and to focus on barbell cycling. Here are suggested percentages to follow
Set 1: 10 Reps with empty barbell
Set 2: 5 reps @ 30%
Set 3: 5 reps @ 40%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 50-60%
Set 5: 3-5 reps @ 60-70%
A.
Four sets of:
5 Deadlifts @ 80%
Rest 2 minutes between sets
*Do not touch and go.
B.
Six rounds for time of:
6 Deadlifts ( 275/185lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs)
50 Double Unders
50 Foot Farmer Carry (50/35lbs)
C.
Three sets of:
Lateral Banded Monster Walk x 25 Feet each direction
Rest as needed
Single Leg Glute Bridge x 10-12 reps +20 second hold on last rep
Rest as needed
D.
Five sets of:
Hollow Hold x 30 seconds
Rest 30 seconds
Athlete Notes:
Today’s workout is a strong mix to give you a good full body burner. The deadlifts are heavy but shouldn’t be so heavy that you can’t go unbroken on them. The lunges will be a little tough but again we expect you to hang on here and go unbroken. The double unders, as always, plan to go unbroken but if you trip start right back up. For the farmer carry this needs to be fast. Take your breaks quickly between movements, 1-2 breaths and start right up. This isn’t a sprint, but we want smooth movement on each station and smooth transitions. Pick something that you really want to focus on for this workout and get it done!
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.
Concept 2 Bike Option
Five sets of:
6 minute C2 bike @ 95-105% of your 20 minute watt test
Rest 3 minutes between sets