A. Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
B. Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
C. Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
A. Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
B. Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
C. Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
B. Take 12-15 minutes to build to today’s “heavy” Power Clean
Drop back down to 65%and then…
Take 12-15 minutes to build to today’s “heavy” Clean
C. Every 2 minutes, for 8 minutes (4 sets) of:
Tempo Clean Deadlift x 1 rep @ 6262
*You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.
D. Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Single-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds
Optional Additional Conditioning Session
A. Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…
B. For time:
Run 400 Meters (record your 200 meter split time as well if possible)
Rest 15 minutes, and then…
C. Five sets of:
Run 200 Meters @ 80-85% of your 200m split time (or half of your 400m time if you didn’t get a 200m split)
Rest 3 minutes