A. Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 45 seconds
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows
20 Box Jumps
Run 200 Meters
A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps
*Build to today’s heavy double, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps
*Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps
B. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps
*Note load used and number of double-unders achieved.
D. Two sets, not for time of:
15 Supinated Wrist Curls (palms up, forearms on bench)
Rest 30 seconds
15 Pronated Wrist Curls (palms down, forearms on bench)
Rest 30 seconds
20-25 GHD Sit-Ups
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Eight sets of:
Row 1000 meter @ 10 seconds slower than your 5k Pace
Rest 60 seconds