A. Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps
B. Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!
C. Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
3 Muscle-Ups
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Row 3000 Meters @ 10 seconds slower than your 5k pace
Rest 3 minutes