Mobilize, then:
Warm-Up Primer
Two rounds at 70-75% effort of:
400 Meter Run or 500 Meter Row
6-8 Windmills (right side)
10 Goat Bag Swings
6-8 Windmills (left side)
15 Russian Kettebell Swings (heavy)
6-8 Tall Box Jumps
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 73-75% of 1-RM Snatch
B.
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 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90%
C.
Four sets of:
60 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
60 seconds of Standing Bike Erg (Damper 10) OR Assault Bike
Rest 2 minutes
Please record max calories achieved each set
Athlete Notes:
Today we’re sneaking in a little burner at the end of our lifting session. If you complete today’s training properly, your legs should be smoked by the end of the back squats. THAT is the focus. We want you to get strong. A few of you attended our Athlete Assessment Combine at Invictus Seattle recently. What was something that stood out to us? Strength numbers. That’s why we program these days during the off season, so your focus is 100% solely on strength and building your foundation. The burner at the end of this is strategic. We want to flood those legs even further and see if you can still produce some power output once they’re already smoked. Hit today’s session hard and really hone in on your specific weakness.