0:30 pull up bar hang
15 banded good mornings
12 deadlifts (empty bar)
9 hang power cleans (empty bar)
6 shoulder to overhead (empty bar)
1 Set:
3 deadlifts (at workout weight 1)
2 hang power cleans (at workout weight 1)
1 shoulder to overhead (at workout weight 1)
1 deadlift (at workout weight 2)
1 hang power cleans (at workout weight 2)
1 shoulder to overhead (at workout weight 2)
1 Round of Moderate/Heavy DT (155/105)
2 Rounds of DT
DT =
12 deadlifts (155/105),
9 hang power cleans (155/105),
6 push jerks (155/105)
Heavy DT =
12 deadlifts (185/125),
9 hang power cleans (185/125),
6 push jerks (185/125)
(add and strip Barbell)
* In between sets perform 20 push-ups as fast as possible and 10 bent over barbell rows.
1:30 Couch Stretch (Each Side)
4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).
*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers
4 sets: 10-15 reps; same resistance across. Moderate weight
*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press
4 sets: 12-15 reps; moderate loading
*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
5 sets: 10-12 Reps; increasing across sets
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets
Barbell Deadlift
5 sets: 10-12 reps; increasing across sets
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Dri
550y = 503 Meters
4 Rope Climbs
500/400m Ski
150’ Sandbag Carry (200/150 (OR 200’ w/ 150/100)
3 rounds:
4 sets: (90sec at moderate pace, 30sec at easy pace) w/ no rest b/t sets
-Rest: 4min b/t rounds-
3 Sets
2min at moderate pace, 30sec rest
2min at moderate pace, 30sec rest
2min at moderate pace, 30sec rest
2min at moderate pace
-Rest: 2min b/t sets-