HAMR

I want you to warm up as needed and sprint today. These are max effort all out sprints. That means you run fast. How fast? Rest as much as you need to run fast. Then we are going to bang weights using rep maxes followed by 1 set of max reps @ 80% of that rep max. This is a classical Power Athlete strength template proved to make some monsters. And a run capacity piece where I am mixing some heavy DB push presses with two body weight movements. Warm up as needed then 5 hard working sets (go up each set if possible) on the DB push presses followed by 10 strict pull ups and 20 push ups. John

Sprint Instructions

For our max effort sprints, I want max speed and intent. I need you to run as fast as you can for the required distance and reps. I am going to set the required rest times so I make sure to keep you on task. I want you to approach a 92-100% effort. You can check your effort with a stopwatch. Take the time of your first as the benchmark. Take the required rest. Then the 2nd effort should be done within 92% of your initial time. Assuming you're pegging the rest times properly. But this will depend on your conditioning and aerobic system to recover. Let's see how you do. Remember, make it simple - just run fast.

Sprint

2, 4 @ 200, 100

Back Squat

3 x 5

Back Squat

1 x MAX

Dumbbell Push Press

5 x 5

Pull Up - Strict

5 x 10

Push Up

5 x 20

We are pulling heavy today. We are starting with a heavy deadlift and one arm DB rows. For Capacity work, I want to do some trunk-centric work with landmine rotations, seated med ball throws and supine ring rows. John

Deadlift

3 x 5

One Arm DB Row

3 x 10

Kneeling Landmine Twist

5 x 20

Med Ball Seated Throws

5 x 10

Supine Ring Pull Up

5 x 20

Easy Effort (EE) Runs

For today, we are starting with an easier effort (EE) runs. These are in the category of easier effort (EE) and are “free from trouble or pain”. I want a 100 meter walk between the 600s and a 50 meter walk between the 300s. Remember, the EE training is done at sub 75% effort. For those of you using a HR monitor, I want to keep a percent of HRmax (heart rate maximum) of 65-79%. Just know the purpose of the EE zone strengthen the cardiovascular and muscular systems and prepare for the trunk work. Once you are done with the trunk work we are finishing with tempo sprints. These are done with lower intensity sprinting speeds between 65% and 70% with an appropriate amount of rest between efforts. Avoid the temptation to run too fast. John

Sprint

2, 3 @ 600, 300

Isometric GHD Bridge Holds

1 x 0:30

KB Toe Up Knee Up

1 x 10

Russian KB Swings

1 x 15

Tempo Runs

1 x 6 @ 150

I want to hit some active foot isometric holds before jumping into heavy 30 degree walking DB lunges. Work up to the heaviest set possible. Keep the rest down to a minimum - move at a good pace but be smart - the goal is max weight. Then some of my favorite Tabata DB Floor Press rest 3 minutes and Tabata Deficit Push Ups - remember max reps. And then a short capacity piece with swings and calories. John

Isometric Bulgarian Split Squat - Active Foot

5 x 15

30 Degree Dumbbell Lunge

5 x 15

Dumbbell Floor Press

8 x 20 @ MAX

Deficit Push Ups

8 x 20 @ MAX

Russian KB Swings

5 x 30

Echo/Assault/Implement of Choice

5 x 20

Echo/Assault/Implement of Choice

4 x 15

Ipsilateral Dead Bugs

4 x 60

Leg Swings

4 x 20

Standing Tea Pot

4 x 10

Run to the Hills

1.5, 0.5

Jump Rope

1 x 5:00

For today, we are starting with capacity. This is a grind because I want you to use the same DB you use for the one arm DB PS and the goblet squats. Torch the calories. Then some fun bodybuilding to end the day. John

Single Arm Dumbbell Power Snatch

5 x 10

Goblet Squat

5 x 20

Echo/Assault/Implement of Choice

5 x 25

Banded Hammer Curls

5 x 30

Barbell Front Raise

5 x 10

Alternating Dumbbell Bicep Curls

5 x 10

Rest Day

For Completion