8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (55-80%)
5 x 1-Minute Rounds
2 Clean Pulls (90%)
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat)
b. KB/DB Side Bends (Heavy)
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
Read More3 Rounds FIT
30 Box Jumps (*)
5 Toes-to-bars
15 Deficit Push-ups (Hands on 45lb Bumper Plates)
5 Toes-to-bars
*Use a height from which you can bound your box jumps...even if for now that is only a few bumper plates stacked up. You must develop the bound low to build it higher.
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
Read More8 x 2-Minute Rounds
2 High-hang Snatches (55-80%)
5 x 1-Minute Rounds
2 Snatch Pulls (90%)
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
2 Sets of 6 (65%)
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
Read More3 Rounds FIT
1,000m Row*
10 Burpee Pull-ups
*Start extremely conservative on the rower with a damper setting of 1-3.
3 Hard Sets*
Heavy Sandbag Hold
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest.
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
3 Sets of 6 (65%)
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
