Can’t Wait to be King
Warm Up/Mobility
Warm-up
10 Mins Warm-up
2 Sets
1 Minute Cardio (easy to moderate)
7 Strict Pull Ups
0:20 Handstand Hold
7 Dumbbell Single Leg RDL (Moderate) (each Side)
7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)
7 Single Arm Dumbbell Press (Moderate) (Each side)
Strength
Deadlift (5,,4,3,2,1)
Build to heavy x 1
Metcon
15:00 TC
Metcon (Time)
10 Rounds:
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell/KB Snatches (70/50)
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell/KB Snatches (70/50)
— Scales
Negative Handstand Push ups.
4 Strict Pull Ups for Rope Climbs
or 6/6 Single arm ring rows
Negative Handstand Push ups.
4 Strict Pull Ups for Rope Climbs
or 6/6 Single arm ring rows
Movement Practice
10 Mins to find a Heavy Single (Same 10 mins as Push Press)
* Heavy Push Press should only take 5-6 minutes and then you will have the remaining time. *
These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.
Push Jerk (1×1 )
Push Press (1×1)
Strength
Power Clean + Jerk (3×1)
Power Clean + Jerk
Power clean and jerk :
– 3 sets @ 80-85% 1RM Power Clean.
– 3 sets @ 80-85% 1RM Power Clean.
Power Clean + Jerk + Power Clean (3x (1+1+1))
Perform Power Clean + Split Jerk, Drop the bar and reset, into 1 Power Clean.
75% end at 85%
Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch
2:00 Frog Stretch
Finisher
Metcon
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Metcon
Metcon (Time)
2 sets
2 rounds
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-
2 rounds
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-
8:00 TC each Set
Banded 7’s
Banded Hip Activation