A. Three sets of:
Strict Dumbbell Press x 10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds
B. Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups
A. Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes
B. Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
A. Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
B. Eight sets of:
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Then . . .
One set of:
Strict Overhead Press x 10 reps @ 70-75% of 1-RM
C. Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes
D. Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Optional Additional Conditioning Session
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk (you choose the load for the farmer’s walk)