A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds
B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single
Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.
Then…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 3 reps
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 4 reps @ 74-82% of max
Station 2 – 30 seconds of Toes to Bar
Note load used for deadlifts, and number of toes to bars achieved in each set.
D. For completion:
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
Four to Six sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes
This session is best performed 3-4 hours prior to or following today’s primary session.