A.
Every 30 seconds for five minutes (ten sets) of:
Rope Hang Hold x 10 seconds + climb three steps up the rope (opposite hand on top) + Rope Hang Hold x 10 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps
x 6-8 reps (3-4 reps each hand)
Followed by. . .
Three sets of:
30 Seconds of Rope Climb with feet x max effort
30 Seconds x Rest
and then . . .
Every 30 seconds, for 3 mintues (6 sets) of:
Target Tap Swing x 2 reps
or
Every minute, on the minute, for 4 minutes:
Bar Muscle-Ups x 1-4 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Elbow Jacks x 10 reps
Interval 2 – Straight Leg Sit-Up x 10 reps
B.
Four sets of:
Death March x 20 reps
Rest 60 seconds
Bent-Over Supinated Grip Barbell Rows x 6-8 reps @ 2111
Rest 60 seconds
C.
For time:
Row 1500 meters
20 Snatches (power or full)
40 Toes-to-Bar
20 Snatches (power or full)
Row 1500 meters
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
Compare your time to May 6th, 2017
Optional Session (Best performed 3-4 hours before or after the session above)
Two sets of:
DB Z-Press x 5 reps
Rest 2-3 minutes
followed by…
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
Four sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
June 10 –
MU Drills Done.
Worked up to 90% and stayed there, failed on the other reps. Hips felt tight and overall weight felt heavier than usual.
Rd.1 10:04
RD 2 13:44
on second round slowed on the KB swings, everything else felt good, just grip and hands tore on swings.
on BMU felt good and got 5 reps unbroken on each, which is also a PR for me on unbroken reps, so was really happy with that.
A) done
B) 15#/35# DB
C) 21:20 85#
A) done –
target tap swings – are tough! need more work on these
B). didn’t do the Death March-parital tear , right hamstring, tried but couldn’t do them.
BOR: 63 lbs
C) Rxd about 27 mins- I think I was on a stop watch and forget to stop it right away.
optional:
DBZ: 2s x 20 lbs
sled pulls kept it light 45 lbs plus sled bc of hamstring injury
skipped the suitcase carry left hand torn from ring muscle up the other day.
A. EMOM 6 mins – 3x towel pull ups
Immediately followed by…
EMOM 4 Mins – 3x Bar Muscle Ups
B. Death march built to 20kg DBs
Rows built to 70kg
C. @ 95 lbs (no bumpers) – 21:45
Missed because of travel. Two sessions day today.
Session 1 (worked out at affiliate)
A: 3rds of 200m and 1x15ft rope climb
B: 10x hip hinge, 10x inchworm, 10x Samson stretch.
C1: 5×5 deadlift warm-up
C2: 10,9,8 .. descending ladder DL (225) and burpees. 7:17
Session 2
A: Glute Activation Warm-Up
B: yesterday’s FS. 3×195, 2×210, 1×217, 3×210, 2×217, 1×230, 6×185
A. Completed 2 rope climbs/30sec
Completed 4 BMU/1min.
Completed all elbow jacks and SLSU
B. Completed all Dead March reps 45lbs DB
Completed all supinate barbell rows 135lb
C. Completed 25:07
A. Done but screwed up the hangs and steps and disnthen legless, which resulted in a 5 min EMOM – no wonder I could not go it every 30″, must watch videos more attentively ha ha – did 2 rope climbs every 30″. Practice bar muscle ups, still sketchy but got them on the first try and chained a few together. B. 15/20/25/25 for death March – stayed conservative to test the back. 85/90/90/90 for rows C. 23:54 did not look at previous time before starting – was already tired and wasn’t feeling it – surprised though, previous time was… Read more »
A. 2 rope climbs every 30sec/ 4 Bmu every min/ completed all elbow jacks and straight leg sit ups every 30 sec.
B. 4 sets Death March 45lbs. Dumb bells
Bent-over supinated grip row 135lbs. 8reps
C. 25:07 row 1500m/20 Pwr Snatches/40t2b/20pwr snatch/ 1500m row
A. Strict press sets 95-135
B. Bar MUx4 EMOM, butterfly pull-up practice
C. 19:28 (115)
Death March, like Julie said below: https://www.youtube.com/watch?v=2o_lal2jpQc
A. Done (grip-strength needs work)
B. DM @ 8/12/16 kg and rows @ 40/50/60
C. 30:54 rx’d
Ben – I don’t have the link but you take the J-cups of your rack put them as close to the ground as possible. try to put them where there a double pull up rack so the space between post is long. take a green band and stretch it across to to reach around the J-cups. (adjust the J-cups according so they don’t come back at you) if you have a weight dip/pull up belt with the chain clip -put it on, straddle the band, use the clip, Clip it on to the band and stand then just walk in… Read more »
That`s not the death march, you are thinking of another exercise, the banded march 🙂 this is the death march: https://youtu.be/2o_lal2jpQc
your right I confused it with Band March ..I was only trying to help someone else out since it was a different time zone from our coaches and no one else had responded… anyways thank you!!! 🙂
Can someone please send a good demo link for the death march? Thanks!
Just found the CalStrength Video on YT and did it like that.