FITNESS
A. Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Pronated Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Front Squat x 10 reps
Dumbbell Push-Press x 15 reps
(use the same set of dumbbells for all movements)
AIM
A. Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes
B. “Lynne”-ish
Three sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets
SPORT
A. Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C. Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups x Max Reps as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps