Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Presses
15 Pronated Grip Band Pull Aparts
15 Ring Rows
Followed by…
Five reps of:
Dynamic Push-Up
Rest 15-30 seconds between reps
*Set plates next to your hands, lower down in a controlled manner, then explosively press upwards to land on the plates. Please be careful.
Followed by…
Five reps of:
Burpee Broad Jump for Max Distance
*Goal is minimal time on the floor during the burpee, work on exploding up.
A.
Every minute, on the minute, for 10 minutes:
Banded Speed Bench Press x 3 reps
*Load the bar to 45% of your 1RM and add 25% band tension. The goal is maximal speed so if the bar speed slows down at all then decrease loading or tension.
B.
Five sets of:
Power Jerk x 3-5 reps @ 75-80%
Rest 60-90 seconds between sets
C.
Three sets of:
15-20 Incline EZ Bar Skull Crushers
12-15 Feet Elevated Inverted Rows
Rest as needed
D.
Complete as many rounds and reps as possible in 25 minutes of:
*Cardio*
9 Bench Press (185/125lbs)
12 Strict Pull-Ups
15 Toes to Bar
*For the cardio, alternate each round between a 200 meter run and 15/12 calories on the echo bike.
E.
Three sets of:
25 Weighted Side Bends (each side)
Max Reps Banded Triceps Pressdowns (aim for 30+)
Athlete Notes:
Hit the runs/bikes a consistent pace then come inside and get to work on the bench press. The goal on the bench is unbroken reps – it should be a weight that you can comfortably move for 9 reps in a row even with an elevated heart rate. As soon as you finish that start cranking out some strict pull-ups. We’re accumulating 60+ reps so you’ll likely have to break quite a few times, but try to hang on for big sets if you can to really get a pump in your lats. After the last pull-up you’ll go straight into the toes to bar which we’re expecting 1-2 sets for you to finish. Keep moving through this at a consistent pace for the full 25 minutes.
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.
Mixed Modal Conditioning
Every 90 seconds, for 30 minutes (10 sets of):
Station 1: 60 Second Row, Bike or Burpee
Station 2: 60 Second Bike, Row or Burpee
*The goal is consistency across all 10 sets.
Grip Work
Four rounds of:
200 Foot Plate Pinch Carry
200 Foot Farmer Carry
30 Second Pull-Up Hang
Run Endurance
Spend 60+ Minutes Jogging, Rucking, or (preferably) Hiking