3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
+
10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
3 rounds as warm-up:
6 kang squats, start w/empty bar and add a bit set-to-set
6 hip extensions, 2020
200m run – increase pace round-to-round
A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed
B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but ideally heavier than last week’s 90% double, 30X1; 2:00-3:00 rest
C1. Strict pull-ups, 3 x 3-4 (CTB and/or weighted if you can hit 4 @ perfect tempo), 31X0; :60 rest
C2. Strict ring dips, 3 x 3-4 (same deal, add load if 4 @ tempo is there), 20X1; :60 rest
+
AMRAP in 10:00 w/quality movement/position/tempo over absolute speed:
4 strict toes-to-bar, 2110
6 med ball or sand bag bear hug alternating reverse lunges
8 push-ups, 20X1
150m ski erg or 200m row or 200m run
3 rounds as warm-up:
:60 Assault Bike @ moderate effort
6 Kang squats, empty bar
6 GHD hip extensions, 2020
A. Overhead squat, 5-5-5, 33X1 – solid position; rest as needed
B. Back squat, 2-2-2-2-2 building so last double is only 90% effort (not a max) – but ideally heavier than last week’s 90% triple, 30X1; 2:00-3:00 rest
+
Every :60 for 12:00 (6 sets of each) – note the tempo changes from last week, if the reps are easy add a light DB between the feet:
1st: 3-6 strict pull-ups, 21X1 – CTB if possible
2nd: 3-6 strict ring dips, 20X1
+
9:00 @ grind effort – quality movement/position/tempo over absolute speed:
3 strict toes-to-rings or toes-to-bar, 3110
6 kipping toes-to-rings or toes-to-bar
3 med ball or sandbag to shoulder
6 med ball or sandbag bear hug squats, 21X1
36 double-unders
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build to a single @ 90% max, if you hit that on first attempt you can go to 95% for 1 attempt
B. Squat clean & jerk, build quickly to a single @ 85% max
C. Back squat, 5 x 1 building to a tough single, 20X2; 2:00-3:00 rest
+
9 rounds for time:
5 strict ring dips
5 L-pull-ups
5/side 1-arm DB overhead squats
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90
B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90
C. Back squat, 6 x 2 building to a tough double, 20X2; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 6 glute-ham raises, 20X1 or 3 negatives to parallel w/:03 descent if full reps are do-able
2nd: 3 false-grip lean-away ring pull-ups, 31X1
3rd: 3 strict ring dips, 22X2
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
+
AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
+
3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
