Primary Training Session
Get Moving || Warm-Up
Five sets at ascending intensity and weight of:
200-Meter Run
5 Hang Power Clean and Jerks
5 Thrusters
5 Narrow Grip Overhead Squats
Rest 90 seconds between sets
Set 1 – Empty Barbell
Set 2 – 75/55
Set 3 – 95/65
Set 4 – 105/75
Set 5 – 115/85
A.
Four sets of:
Deadlift x 1 rep @ 90%
Rest 2 minutes between sets
B.
Seven sets for times of:
9 Burpee Box Jump Overs (24/20″)
12 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes to Bar
Rest 90 seconds between rounds or alternate 1:1 with a partner.
C.
Accumulate two of the following…
100 GHD Back Extensions
100 Reverse Hypers
100 Banded Glute Bridges
5 Minute Banded March
D.
Four rounds for completion of:
60 Second Weighted Plank
30 Second Side Plank Right
30 Second Side Plank Left
Athlete Notes:
Full send sprintervals on the menu for today. How quickly can you burpee, dumbbell snatch, and then hang on for the toes to bar? This is going to get a little grippy in later rounds, so go fast before that fatigue sets in. All we want you to do is shut your brain off and GO today.
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
Three sets of:
8 minute C2 Bike @ 95-105% of your 20 minute watt test
Rest 4 minutes between sets