Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
10 Bar Facing Burpees
10 Muscle Snatches (75/55lbs)
A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Snatches @ 55%
Set 2: 2 Snatches @ 60%
Set 3: 1 Snatch @ 65%
Set 4: 3 Snatches @ 60%
Set 5: 2 Snatches @ 65%
Set 6: 1 Snatch @ 70%
Set 7: 3 Snatches @ 65%
Set 8: 2 Snatches @ 70%
Set 9: 1 Snatch @ 75%
Set 10: 3 Snatches @ 70%
Set 11: 2 Snatches @ 75%
Set 12: 1 Snatch @ 80%
B.
Three sets of:
10 Strict Press @ 60-65%
Rest 1-2 minutes between sets
C.
Individual Option:
For time:
400 Meter Run
30 Shoulder to Overhead (155/105lbs)
30 GHD Sit-Ups or Toes to Bar
400 Meter Run
60 Deadlifts (155/105lbs)
30 GHD Sit-Ups or Toes to Bar
400 Meter Run
30 Shoulder to Overhead (155/105lbs)
30 GHD Sit-Ups or Toes to Bar
400 Meter Run
Partner Option:
For time:
400 Meter Run (together)
50 Shoulder to Overhead (155/105lbs)
50 GHD Sit-Ups or Toes to Bar
400 Meter Run
100 Deadlifts (155/105lbs)
50 GHD Sit-Ups or Toes to Bar
400 Meter Run
50 Shoulder to Overhead (155/105lbs)
50 GHD Sit-Ups or Toes to Bar
400 Meter Run
*Split all reps however, runs must be together.
TIME CAP = 30 MINUTES
D.
Three sets of:
20-30 Second Dip Support Hold
Max Unbroken Stationary Dip
Rest 45 seconds
10-12 Strict Pull-Ups (use a band if needed)
Rest 90 seconds between sets
Conditioning Training Note
In today’s workout we’re taking advantage of still having some nice weather out but if you want to sub a row, ski or bike instead of the run you can do so. See our conversion chart to match distances with the 400 meter run. We’ve got 1 mile total of running, 60 total shoulder to overhead, 60 deadlifts and 90 total GHD sit-ups. Every athlete is going to be significantly different in this workout. At the end of the day we’re focused on accumulating some volume and just getting a ton of reps in. The shoulder to overhead weight should be something that you can complete the 30 reps (each time) in 2-4 sets. The deadlifts should be completed in 2-3 sets, and the GHD sit-ups or toes to bar we’re looking to chip away at a consistent pace, minimizing rest times.
Optional Additional Work Sessions
Strength Accessory
Two rounds, not for time of:
100 Russian Twists (50/side)
100 Flutter Kicks (50/side)
25 Seated Knee Tucks
50 Banded Biceps Curls
50 Banded Triceps Extensions
Grip
Accumulate 400 Meters in a Plate Pinch Carry (15-35lbs)
Pure Conditioning
Five sets of:
5 Minute Machine of Choice @ 20 Minute Pace
Rest 2 minutes between sets
Running
Five sets of:
Run 1000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes