Every 7min for 28min (4 sets):
400m run (Max. 2min)
25 WB (20/14lbs)
20 alt DB-Snatches (22,5/15kg)
15 Pull ups
- scale as needed to finish sub 4:30 consistently -
For 12-15 min work on Bar muscleup progressions
- High kip
- jumping bar muscleups
- single leg jumping bmu
- banded
- partner supported
4-6 strict ringdips
8-10 hollow rocks
12-16 banded lat. Pulldowns
Every 5min for 30min (6 sets):
600m run @ consistent pace
- scale as needed to finish sub 3:00 consistently! -
5-4-3 catch @Power Position
4-3-2 catch @DeepPower Position
3-2-1 catch @Squat Position
- 2 sec. Hold for every catch -
Work up to a daily heavy complex of:
1 PowerClean + 1 Deep PowerClean + 1 SquatClean
+ 5 BackOffs @80%
3 sets of:
6-10 DB-Bench press with 4 sec. ecc.
8-12 bent over DB-rows
rest 1-2 min
12min AMRAP of:
30 cal Echo bike
then 3 rounds of:
10 alt. DB-box step ups
10 alt. DB-snatches
10 goblet squats
then max cal Echo bike in remaining time
Every 10 min for 40 min (4 sets)
800/700m row
400m run
20/15 cal bike
Goal is to find a consistent pace on the rower and the run but get faster on the bike with each interval. So negative split times would be the goal!
Every 9 min for 45 min (5 sets)
1000/900m row
35/25 cal bike
Goal is to find a consistent pace on the rower and get faster on the bike with each interval. So negative split times would be the goal!
3 sets:
Weighted Jefferson Curls x5
Alt. Lying T-Spine Roatations x20
Feet against Wall MedballExtensions x20
3-4 sets:
10-15 BlackRoll Compressions
10 Dbl. KB Flys
10 KB PullOvers
4 Giant Sets of:
10 HalfKneeling BottomUp Presses
20 FacePulls
10 Banded PullAparts
20 No Moneys