Build to Heavy Set of 5 Deadlifts
1 x 5 @90%
1 x 5 @80%
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)
[Rest 5 Minutes]
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65)
STRENGTH: We saw this same format for our bench press and back squat last week. The goal is to build up to a hard set of five and hit two drop sets. Today will be a great day to practice that bracing on TNG deadlift at a heavier load.
WORKOUT STRATEGY: Athletes should be able to complete 9 Deadlifts/Front Squats in under 0:20, leaving 0:30 for Toes to Bar/Chest to Bar Pull-ups, and 0:10 to transition back to the bar.
SCALING: Athletes should choose a barbell weight they can maintain unbroken sets of Deadlifts/Front Squats for all rounds. Athletes should aim for 5-12 reps per round.
3/3 Turkish Get-up
:30 Weighted Hollow Hold
3 Wall Walks
10 Handstand Push-ups
30 Double Unders
50-ft. Dumbbell Front Rack Lunge
STRENGTH: Today’s session starts with some great accessory to get us ready to go for our HSPU in our workout. Also these are just great exercises to mix in our routine every once in a while.
WORKOUT STRATEGY: Athletes should be able to complete Shoulder to Overhead/HSPUs in under 1:00, Double Unders in under 1:00, and Dumbbell Front Rack Lunges in 1:00.
SCALING: Athletes should choose a Dumbbell weight they can complete Shoulder to Overhead in a maximum of 2 sets during the workout. Athletes should choose a number of HSPUs they can complete in a maximum of 2 sets during the workout. Athletes should cap Double Unders at 0:45. Athletes should aim for 6-10 Rounds.
1 Power Snatch + 1 Hang Squat Snatch
Performed @ 75-90% 1RM Squat Snatch
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
STRENGTH: Snatch complexes are a great way to build form and confidence in this very technical lift. All 6 sets today should be very close in weight.
WORKOUT STRATEGY: Athletes should be able to complete the Row in 1:00. Athletes should aim to complete 10-15 Burpees each round.
SCALING: If needed, athletes can. . .
Reduce Row Distance
Reduce Total Burpee Reps
Burpee in place. Athletes should aim to finish in 13-20 Minutes.
5 Rounds For Time [40 Minute Cap]:
30 Russian Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats (53/35)
800 Meter Run
WORKOUT: STRATEGY: Athletes should be able to complete 30 Russian Kettlebell Swings unbroken in 1:00, 20 Kettlebell Goblet Squats unbroken in 1:00, and 800 Meter Run in under 5:00.
SCALING: Athletes should choose a Kettlebell weight they can complete all reps unbroken during the workout. Athletes should choose a Run distance they can complete in under 6:00.
Jerk in Split
20 Cal bike
15 Sumo Deadlift High Pulls (95/65)
10 Push Press (95/65)
STRENGTH: The jerk in Split is a great drill for practice with the footwork on the split jerk. It also does a great job helping you find balance with the barbell overhead with a split stance.
WORKOUT: This is designed to be a quick workout. Goal is a hard pace on the bike and big sets on the barbell. Pick a weight on the barbell that could be done in two sets on the sumo deadlift high pulls and unbroken on the push press. Goal time for this workout should be 9 Minutes.
1 Power Clean + 1 Hang Squat Clean
Performed @ 75-90% 1RM Squat Clean
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
STRENGTH: This is the same complex that we saw on Wednesday but now with cleans. Keep all the working sets close in weight.
WORKOUT STRATEGY: Athletes should be able to complete a 400 Meter Run in 2:00, 30 Box Jumps in under 2:00 and 30 Wall Balls in under 2:00. Athletes should Run at a pace that allows them to start Box Jumps immediately.
SCALING: Athletes should choose a distance they can run in 2:00 or faster during the workout. Athletes should choose a Med Ball weight they can complete 30 Wall Balls in 4 sets maximum. Athletes should aim to finish in 25-30 Minutes. Athletes should aim to finish in 25-30 Minutes.
3 Rounds For Time:
42/30 Calorie Bike
21 Hand Release Push-ups
30/21 Calorie Bike
15 Strict Ring Dips
18/12 Calorie Bike
9 Strict Handstand Push-ups
WORKOUT: STRATEGY: Athletes should be able to complete 42 Calories in under 3:30, 21 Hand Release Push-ups in under 1:30, 30 Calories in under 2:30, 15 Strict Ring Dips in under 1:00, 18 Calories in under 1:30, and HSPU in under 1:00.
SCALING: Athletes need to be able to hold a 800 cal/hr pace or faster to do prescribed Bike Calories and finish under the time cap. If needed, athletes can scale Bike Calories to 30-21-12. Athletes should aim to finish in 25-30 Minutes.