Day One
Every 90″ x 10 alternating, 5 of each
1- Forward and Reverse BB loaded Lunge, 3/s
2- Heavy American KB Swings, 20
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Rest, 3-5 min to clean up and set up
EMOM x 16,
2-kB death march , 10/s
Gorilla row @ 2011, 8/s
Kettlebell drag, 10/s
DU or singles, 50/150
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Stimulus: Aerobic and Neuromuscular strength. In the first 15 min, the BB should be loaded fairly heavy as should the KB. the KB should be 5 to 10lbs heavier than normal. DBs in the EMOM should be heavy for the row but lighter for the death march. Hips should stay quiet in the drag – limiting rotation.
Forward and Reverse BB Loaded lunge: Right foot forward, left knee to floor, left foot to right foot. then left foot back w/left knee to floor. push off right foot back to left foot. Switch lead foot.
Day Two
For 90″ x 4,
Lateral Step up – unloaded, 10/s
Max Effort Box Jump, ME
Rest, 30″
Rest, 2’30”, then…
For 90″ x 4,
Front Squat, 10
ME Ball Slam, ME
Rest, 30”
Rest, 2’30” then…
For 90″ x 4,
Push Press, 10
ME Wall Ball, ME
Rest, 30″
Rest, 2’30” then…
For 90″ x 4,
Barbell Chest Press from the floor, 10
Max Effort Overhead plate hold
rest 30″
Stimulus: Lactic threshold. These are short intervals with a long rest, so athletes should go for it and get to anaerobic threshold. Do not hold back on the first round and try to get the same if not more reps each time. Can use the same barbell load for all or not. Use a HEAVY plate for the plate hold. should be super challenging 30 second rest between each of the 4 90-s work periods. Set the clock at 2’30″/30″ interval and then just run a full cycle for the long rest.