A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
C. Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
C. Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep
Build to today’s heavy single, and then…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls
B. Take 15-20 minutes to build to today’s 3-RM Back Squat
C. Complete as many reps as possible in 6 minutes of:
Back Squats @ 80% of today’s 3-RM
*Penalty – each time you rack the barbell, perform 5 burpees.
D. Two sets, not for time of:
15 Supinated Wrist Curls (palms up, forearms on bench)
Rest 30 seconds
15 Pronated Wrist Curls (palms down, forearms on bench)
Rest 30 seconds
20-25 GHD Sit-Ups
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Four sets of:
Run 1600 Meters @ your 5000 meter PR pace
Rest 2 minutes