A. Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
B. Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps (Push-Up, Power Clean, Push Press)
A. Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep
Build over the course of the 12 sets to today’s heavy.
B. For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)
C. Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps @ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds
A. Every minute, on the minute, for 15 minutes complete:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds (goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat x 4-6 reps
B. Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 90%
Followed by…
One set of:
Back Squat x 8 reps @ 75%
C. Complete as many rounds and reps as possible in 14 minutes of:
70 Double Unders
7 Muscle-Ups
7 Snatches (155/105 lbs)
D. One set of:
300 Meter Sandbag Carry (80-120 lbs) (no stopping)
Optional Additional Conditioning Session
10 minutes of Assault @ 60%
Followed by…
Eight sets of:
90 seconds of Assault Bike
Rest 90 seconds
*Goal is to maintain the same or more RPM as last week’s 30 second sprint intervals.