40 Kettlebell or Dumbbell Thrusters, heavy
Select load for athlete to be able to work at approximately 8 reps per minute. Weight should be challenging, but athlete should be able to maintain sound squat mechanics and control overhead. Recommended RX is 32kg/24kg kettlebells, or 70#/55# dumbbells.
15 Power Cleans, 135#/95#
5 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
5 Power Cleans
15 Bar Facing Burpees
Power Clean: Athlete should be able to work at least in fast singles for the duration of the workout.
– MOD1: Scale load accordingly
– MOD2: Hang Power Clean
Bar Facing Burpee:
– MOD1: Squat thrust (down to top of push up then back up)
1) Back Squat 6-6-6-6, add 5-10lbs to each set from last week
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.
2) Run 60 minutes @ 6 + Surges
@ 30 minute mark, begin eight sets of:
0:30 @ 8-9
2:30 @ 6
The surge is NOT a sprint, but a fast running pace, similar to what you may run for a 1-2 mile time trial. Maintain RUNNING mechanics, DO NOT transition to sprinting mechanics. Once you have completed all six surges, finish the remainder of the 60 minute effort @ 6.