A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
+
For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
+
3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
+
20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
+
rest as needed
+
For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
+
3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
+
AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
+
For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
+
Every 2:00 for 3 sets:
max L-sit up to :30
+
3 sets:
8-10/side DB external rotations
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
Sandbag/med ball squat practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
600m row
3 rounds of (15 sandbag or medball bear hug squats + 45 double-unders)
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week
A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90
B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest
+
For 18:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
