Mobility + Activation
60 seconds per side Banded Pec Stretch
60 seconds per side Banded Tricep Stretch
into …
500 Meter Row (Nasal Breathing Only)
Warm-Up
Pec Activation Walk x 200′
and into …
Kettlebell Warm-Up
10 Single Arm KB Swings (R)
10 Single Arm KB Push Press (R)
10 Single Arm KB Thrusters (R)
10 Single Arm KB Swings (L)
10 Single Arm KB Push Press (L)
10 Single Arm KB Thrusters (L)
A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 75-80%
Sets 4-5: 2 reps @ 80-85%
Sets 6-8: 1 rep @ 85+%
B.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 14-16/10-12 Calorie Row
Station 2: 1 Round of Dumbbell DT
Station 3: 10 Box Jumps/Step-Ups (24/20″; no bounding, step-down)
Station 4: Rest
“DT”
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead
35-54: 50/35 lbs
55+: 35/20 lbs
C.
400 Meter Sandbag Carry
Make it heavy. Grab a friend and go for a walk together!
General Training Notes:
You are building to a heavy push press today, somewhere in the range of 85-90%. For sets 1-6 use blocks if you are hesitant to bring the barbell back down to your clavicle.
Then you’ve got a row + DB DT + Box Jump workout. You get plenty of rest in this emom so that you can focus on keeping DB DT unbroken and fluid box jumps/step-ups. Try to land as quietly as possible on the box, knowing you’ll get about 90 seconds of rest (the box jumps shouldn’t take you more than 30 seconds). Try to bring your HR down and recover well – you may even want to try nasal breathing only for as long as you can and, during recovery, get back to nasal only inhales.
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.
Gymnastic Session
Option 1
Every minute, on the minute, for 20 minutes:
Station 1 – 3 Toes to Rings + 2 Ring Muscle Ups + 1 Dips
Station 2 – 12-15/10-12 Calorie Row, C2 Bike or Echo Bike
Option 2
Every minute, on the minute, for 20 minutes:
Station 1 – 3 Toes to Rings + 3 Ring Dips
Station 2 – 12-15/10-12 Calorie Row, C2 Bike or Echo Bike