Primary Training Session
Get Moving || Warm-Up
Five sets at ascending intensity and weight of:
10/7 Calorie Assault Bike
5 Power Snatches
5 Overhead Squats
Rest 90 seconds between sets
Set 1 – 75/55
Set 2 – 95/65
Set 3 – 115/85
Set 4 – 135/95
Set 5 – 155/105
A.
Four sets of:
3 Deadlifts @ 85%
Rest 2 minutes between sets
*Do not touch and go.
B.
Against a 2 minute clock, perform as many reps as possible of:
15/10 Calorie Assault Bike
5 Sandbag Cleans (150/100lbs)
*Max Gymnastics Movement in the remaining time*
Rest 2 minutes between sets and continue until you have completed a total of ___ reps of your movement choice (see below) OR 5 total sets.
Options:
Ring Muscle Ups – Continue until you’ve achieved 40 reps or 5 sets.
Bar Muscle Ups – Continue until you’ve achieved 40 reps or 5 sets.
Chest to Bar Pull-Ups – Continue until you’ve achieved 80 reps or 5 sets.
Toes to Bar – Continue until you’ve achieved 80 reps or 5 sets.
C.
Five sets of:
6 Glute Ham Raises*
8 Medball Hamstring Curls
Rest as needed
*Need assistance with the Glute Ham Raise? Then try this out
D.
Four rounds of:
10 Ab Wheel Rollouts
30 Second Side Plank (each side)
Athlete Notes:
We’ve got some 1:1 work:rest intervals coming up today so the goal is that you’re consistent across all sets! Hit the bike at a hard pace, put your hands right on the sandbag every time it hits the ground, and then hang on for that gymnastics movement. Come out hot in the first interval and then see if you can hold on! It’s a great day to learn, so why not??
A. 375
B. Emin
15 bike/ 6 sb clean 80# / 20 pu
~3-3:20 each round 6 rounds
C. Done
D. Similar
Warm up ✅
A. @415
B. Rx with chest to bar. 3 rounds 36/22/22
C ✅
D✅
Warm up:
1:03/1:02/1:11/1:10/1:27
B. 410 lbs
C: with muscle up because it is my weakness
17 reps
D. Done
E. Done