2 rounds as warm-up:
3 slow plank walkouts
10 alternating hip internal rotations
10 hollow rocks (1 = forward & back)
+
4-5 sets:
3-6/side front foot elevated split squats, 30X0
:30-:60 rest
3-6/side single-arm bent-over rows, 30X0
:30-:60 rest
3-6/side single-leg Romanian deadlifts, 4010
:30-:60 rest
3-6/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 30X3
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: slow tempo & FRONT foot elevated again, but this week going through all 4 movements each set instead of breaking them into 2 couplets… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and longer rest… if you just have a barbell then make the upper body work bilateral…

2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
For time:
800m run
150 air squats
100 push-ups
50 pull-ups
800m run
+
easy walk cool-down

notes: complete in order today, same total work as our first week of prep but in reverse order, could feel easier or tougher this way… if you have a vest and plan to wear it for Murph, use it today, too

2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold

Every :60 for 12:00 (4 sets of each):
1st: 1 max distance shot/ball/odd object overhead toss, standing broad jump, or vertical jump
2nd: :30 supine plank or table hold
3rd: :30 couch stretch (switch sides set-to-set so you do 2 sets on each side)
+
Every 3:00 for 12:00 (4 sets):
15-20 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
15-20 sit-ups w/fingertips touching temples throughout
+
4 sets:
4/side 3-way straight-leg raises w/:01 pause @ top of each position
:15-:30/side star plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: another easier day ahead of tomorrow’s Murph Prep volume, though the bigger sets could make this challenging… adjust reps in the every 3:00 piece to allow for at least :60 of rest…

2 rounds easy as warm-up:
7 glute bridge to sit-up
14 alternating toe touches from plank
21 single-unders or 21 jumping jacks
*slow & controlled for the 1st 2 again
+
For time w/12:00 cap:
42-30-18 alternating DB snatches OR Russian kettlebell swings OR
21-15-9 burpees w/lateral hop over DB/KB/barbell
*can sub a light/moderate barbell, single DB/KB for the 2 DB movements,
+
5 sets:
10 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
5 elevator squats (can be air, goblet, dual DB, light barbell), :01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep
rest as needed
+
10:00-20:00 easy mobility

notes: an ugly little couplett to start the day… take your time to fully recover from that before hitting the upper pull & squat work again

5:00-10:00 easy walk, bike, row, jog
+
10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
3-5 rounds @ easy effort:
1st handstand hold/walk progression
2nd handstand hold/walk progression
3rd handstand hold/walk progression
(so pick 3 different progressions and cycle through 3-5 rounds, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
*after each round of handstand progressions, perform a single max unbroken set of double-unders
+
10:00-20:00 slow jog, bike, or row

notes: no changes from last week, but add a a little volume to the HS work by increasing reps or adding a round… continued emphasis on improving the skills you’re working on… 1 shot at the max unbroken double-unders each round again

2 rounds as warm-up:
10 scap push-ups
10 alternating hip internal rotations
:20 hollow rock
:20 hollow hold
+
4 sets:
4-8/side front foot elevated split squats, 30X0
:30-:60 rest
4-8/side single-arm bent-over rows, 30X0
:30-:60 rest
+
4 sets:
4-8/side single-leg Romanian deadlifts, 4010
:30-:60 rest
4-8/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 30X3
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: slow tempo again to balance out Sat’s even higher rep volume (note the split squats have the FRONT foot elevated again this week, same height)… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and longer rest… if you just have a barbell then make the upper body work bilateral…