Mobility, Activation & Warm-Up
500 Meter Row
60 seconds Banded Pec Stretch per side
Followed by…
Two rounds of:
100 Foot Overhead Kettlebell Carry, Each Arm
5 x Single Arm Kettlebell Windmills, Each Arm
10 x Kettlebell Goblet Squats
10 x Kettlebell Swings
A.
Three sets of:
8-10 Dumbbell or Kettlebell Chest Supported Rows
8-10 Seated Dumbbell Shoulder Presses
Rest as needed
*Goal is a heavy 8 for both movements.
B.
Three rounds for time of:
800 Meter Run
24 Toes to Bar
12 Overhead Squats
35-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs
C.
Two sets of:
Max Effort Tempo Stationary Dips @ 1111
Rest 60 seconds between sets
General Training Notes:
Day three of your transition week begins and, if you haven’t checked out this article yet, please do so.
Go heavy with the shoulder strength work! By the time you get to your third set you should only be able to do 8 reps with the load you selected due to the heaviness. 🙂 Then a longer workout today we hop you enjoy! Take the overhead squats from the floor. Overhead squat weight should be such that you are able to complete at least your first round in two sets or less. Toes to bar should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus. You may elect to sub in knees to elbows or knees to chest instead of toes to bar. If you do that then just make sure to record your time under ‘scaled’.