A. Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep
Build to today’s heavy single, and then…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls
B. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
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 – Back Squat x 4 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Toes to Bar
*Note load used for back squats, and number of toes to bars achieved in each set.
D. Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Four to Six sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes