Primary Training Session
A.
For time:
30 Strict Muscle Ups
10 minute time cap
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Perform for either 15 minutes or accumulate the following…
Ten sets of:
1 Handstand Walk Up Stairs
1 Handstand Reverse Down Stairs
(Face the same way the whole time)
or….
10 sets, not for time, of:
20 Foot Handstand Walk
5-7 Russian Dips on Boxes
We performed this 3 weeks ago. You can compare how many attempts it takes you this time vs the first time through this on the stairs.
D.
Against a three-minute running clock, complete as many rounds and reps as possible of:
2 Single Arm Devils Press (70/50lbs.)
4 Strict Handstand Push-Ups
8 Dumbbell Squats (70/50lbs.)
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
E.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts
Athlete Notes:
Today we’ve got a little work, rest, wash, rinse, repeat workout going on! All of the rep schemes are short so your goal should be to stay unbroken and focus on quickly transitioning from movement to movement. During the 60 seconds of rest, that’s your chance to work on some recovery. Your pace during the 3 minutes should be aggressive enough that you want/need that full 60 seconds (but 75-90 seconds would be better) to recover between sets.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Against a 90 second clock:
30/24 Calorie Assault Bike
Max Jumping Air Squats in the remaining time.
Rest 2 minutes between sets and complete a total of EIGHT sets.
Aerobic/Gymnastics Skills Option
Against a 3 minute clock for max distance:
200 meter Run
2 Legless Rope Climbs
30 Drag Rope Double Unders or 60 Double Unders
Max Distance Handstand Walk
Rest 1:00 between sets and complete a total of EIGHT sets (32 minutes total).
Compare to October 11, 2021
Strongman Option
A.
Accumulate 8-10 minutes in a Sandbag Bearhug Hold (150/100) in as few sets as possible.
B.
Accumulate 3 minutes in a dead hang from the pull-up bar OR rings.
Followed by…
Three sets of:
10-15 Barbell Wrist Curls
Rest as needed