30Oct2017

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 87.5%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 90%

Primary Conditioning Session
Every 3 minutes, for 24 minutes (8 sets):
20/15 Calorie Assault Bike
10 Burpee Box Jumps (full extension on box) (24″/20″)
8 Strict Handstand Push-Ups to 2″/0″ Deficit

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.

Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest as needed

Both movements should be heavy with the goal for your sandbag carry being around 50% of your 1-RM Deadlift.

C.
Two sets for times of:
200 Meter Sled Sprint

D.
Every minute on the minute for 5 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

*Males should be shooting to get as close to 100 Calories as possible
**Females should be shooting to get as close to 70 Calories as possible

Gymnastics Skills Option
A.
Every minute, on the minute, for 8 minutes (2 sets):
Interval 1 – Freestanding Handstand Marching x 30 reps
Interval 2 – Rope Hang Scissor Kicks x 30 seconds
Interval 3 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 4 – Rope Hang Knees-To-Armpits x 10-12 reps

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Toes-To-Bar Candlestick Press x 6-8 reps
Interval 3 – Hand Plank Arch/Hollows x 20 reps

Caroline Essex