complete
am/mono:
90 min weighted (Ruck if possible)
- Trying for 1 min if faster walking pace, 1 min smooth throughout
Warmup:
5 -7min bike at 50-60%
into,
tabata x 12 on rower / :20 on harder and buliding / :10 easy
+
2 rds of,
5 single leg glute bridges
10 banded good mornings
5 high lateral box step ups
+
2 rds
10 hang scap squeezes
10 russian KB swings
:10 HS hold
5 pushups with downward dog
+
2 rds
10 db single arm deadlifts (each side , outside foot)
10 db strict press
10 db upright rows
+
2 rds
5 clean grip snatch’s (below knee empty bar)
10 goodmornings
into,
barbell warmup specific and climbing for deadlift
Weightlifting:
A. Deadlift Pull Cycle
NOT TnG ; reset each rep
10 reps at 40%
5 reps at 50%
5 reps at 60%
5 reps at 70%
3 reps at 75%
3 reps at 80%
5 reps at 85-86% x 2 sets
B. Strict Press
10 reps at 40%
8 reps at 50%
6 reps at 60%
4 reps at 65%
3 reps at 70 & 75.
max reps at 80% x 2; rest 3 min between these max sets
C. Weighted Pullup: E2MOM x 20 min
10 sets of , 4-4-4-4-3-3-3-2-2-2
Gymnastics:
HS Walk – obstacle work or advanced skills to your level. If ninja, add in obstacles and ramps. If basic, use wall to walk to and from etc.
Spend 12-15 minutes of work here.
Conditioning:
A. Bike sprint :35 x 8; rest 2:30 between; immediately following last sprint, 7-10 min legs only at Z1
B. EMOM x 21
Min 1: 15/12 ski erg
Min 2: 3 DB devils Press 70/50’s + 3 bar muscle ups
Min 3: :40 sandbag bear hug carry (AHAP)
Becomplete:
- Reverse Hyper 4 x 20
- kneeling KB upright rows at tempo 30X1 x 5 reps
- DB single arm row x 10 reps x 4 sets each side
- 20 hollow rocks into :30 weighted plank; rest 2 min x 4 sets
- Single Arm ring rows x 8 reps x 4 sets each side
- Banded Quad extension 4 x 20 reps
- banded side steps x 40′ x 3 sets each side
- crossover symmetry protocol