Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Left
50 Foot Monster Walk Right
15 Goblet Squats
20 Banded Hip Bridges
25 Banded Good Mornings
Followed by…
Ten reps of:
1 Tall Box Jump
Rest as needed
*The goal here is to land with straight legs. Pick a challenging box but one that allows for this.
A.
Ten sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 45 seconds between sets
**Special Notes**
-Load the bar to 60% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.” “Every minute, on the minute, for 10 minutes:
3 Speed Deadlifts @ 70%
**Special Note**
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
B.
Every 90 seconds, for 12 minutes (8 sets of):
1 Hang Power Clean + Power Jerk
*Start at 60% and build to today’s heavy with quality form.
C.
Against a 2 minute running clock, perform as many reps as possible of:
50 Foot Farmer Carry Lunge (70/53lbs)
15 Kettlebell Deadlifts
50 Foot Farmer Carry Lunge (70/53lbs)
Max Ring Muscle Ups in the remaining time
Rest 2 minutes between sets and repeat for a total of FOUR sets or 45 Ring Muscle Ups, whichever comes first.
D.
Three sets of:
25 Weighted GHD Hip Extensions
45 Second Suitcase Hold (HEAVY) (each side)
Rest as needed
Athlete Notes:
Friday’s are all about short and sweet and today is no different. We’re looking for unbroken on the lunges, unbroken on the deadlifts, then back to unbroken again on the lunges. If you feel your grip fatiguing then take your break before that second set of lunges if needed, but just know that you’ll have to jump right up on the rings because it’ll be bleeding into the total time that you have to work. Other ideas for when to break would be to lunge, knock out 8-10 deadlfits, turnaround and knock out the final 5-7, then lunge right back. Either way your goal should be to have at least 60 seconds on the ring each round and you need to average 11.25/round to finish the 45 reps in 4 sets. Let’s see how your ring muscle ups fair under a fair amount of grip fatigue. IF you’re going to modify that movement, pick a challenging gymnastics movement for you and hit all 4 sets.
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.
Zone 2 BikeErg
3 Minute Ascending Effort Warm Up
Followed by…
Four sets of:
90 Second Hard Effort (high damper)
30 Second Fast Spin (low damper)
After the 4th set, rest 2 minutes, then…
8 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
3 Minutes @ 100+% of 20 Minute Test Pace
Rest 30 seconds
8 Minutes @ 80% of 20 Minute Test Pace
Rest 60 seconds
4 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
3 Minutes @ 100+% of 20 Minute Test Pace
60 Second Recovery Spin (low damper high cadence)
2 Minutes @ 100+% of 20 Minute Test Pace
Rest 60 seconds
6 Minutes @ 70% of 20 Minute Test Pace
Rest 60 seconds
2 Minutes @ 120+% of 20 Minute Test Pace
Rest 60 seconds
5 Minute Easy Spin Cooldown
Row Endurance
35 Minute Row @ Zone 2 Pace
*Every 7 minutes, including 0:00, perform a 15 second max effort burst followed by 15 Sandbag Squats (100/70lbs), then settle back into a zone 2 pace.
Gymnastics Conditioning
Two sets of:
20 Calorie Ski
100 Foot Handstand Walk
20 Calorie Ski
Rest 1-2 minutes between sets
After the 2nd set, rest 2 minutes, then…
For time:
10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
Rest as little as possible to hit the next set unbroken. You have to come off the wall when you hit a number. Example… 10 reps, drop off the wall, kick up, 9 reps, drop off the wall, kick up, 8 reps, etc.
WOD timings today are pretty tight!?