1:00 cardio (your choice)
5 Jumping Squats
5-10 Overhead Squats (start with empty bar and add weight slowly)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
1 Set: (at workout pace)
2 Overhead Squats at workout weight (135/95)
2 Bar muscle-ups
Overhead Squats (135/95)
Bar muscle-ups
-Rest 5 Minutes-
45 Overhead Squats (95/65)
45 Chest to bar pull ups
5 sets: 10 Reps; increasing across sets
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.
Strict Handstand Pushups
5 sets: 5-7 reps
*Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.
Seated Arnold Press
4 sets: 10-12 reps; moderate loading: stay the same or increase across sets
*Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
Bent Over Lateral Raises
4 sets: 10-12 reps
* Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
GHD Hip Raise
10 Dumbbell Seated Z-Press (Each side)
10 Dumbbell Single Leg RDL (Each Side)
10 Bulgarian Split Squats (Each side)
3 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.
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. Drive through the big toe at extension.
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
1600m at easy/mod pace,
-Rest 2 Minutes-
800m at mod/fast pace,
-Rest 2 Minutes-
1200m at easy/mod pace,
-Rest 2 Minutes-
600m at mod/fast pace,
-Rest 2 Minutes-
800m at mod pace,
-Rest 2 Minutes-
400m at max effort