Warm Up
20 Fire Hydrants per leg
Machine Conditioning
15 sets 20 sec ON / 1 min Rest
cal Air Bike (Or any available machine)
Weightlifting
I. Every 2 - 3 mins x 5 sets: Push Jerk
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 85%+
% based on 1RM Push Jerk
Take the bar off the rack
II. Every 2 mins for 6 sets: Superset
8 Deadlift
8 Barbell Good Mornings
Deadlift- 65 - 80% 1RM
Good Mornings - Add weight as needed, but follow good technique and positions to optimize posterior chain activation.
Conditioning (Choose one)
3 Rounds For Time
30 Dumbbell Front Squats
20 Push-ups
10 Strict Pull-ups
Alternative Ring Rows
RX 50 / 35 lbs
Scaled 35 / 25 lbs
For Time
40 / 30 cal Row
Alternative 30 / 22 cal Air Bike
30 Alternating Dumbbell Snatches
30 Dumbbell Overhead Squats L15R15
20 Bar Muscle-ups
Alternative 15 Chest to Bars
40 / 30 cal Row
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Note: Break up the dumbbell snatches early and often (singles would be smart) to leave yourself the ability to go unbroken on each arm for the overhead squats. Go for big sets on the bar muscle-ups as its the only set you have.
Optional
Accessory Work
For Time
200m Sandbag Bear Hug Carry
10 Sandbag Cleans
200m Sandbag Bear Hug Carry
10 Sandbag Cleans
200m Sandbag Bear Hug Carry
10 Sandbag Cleans
200m Sandbag Bear Hug Carry
RX 100 / 70 lbs
Scaled 70 / 50 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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