General Warm Up (5-12)
3 rounds:
10 Single Arm Ring Row (5/5)
Banded 7’s-
10 Pushup Shoulder Tap (pushup, L tap, R tap = 1)
Specific Warm Up (12-26)
Pullup/C2b/BMU:
5 Small Kips + 5 Big Kips (2″ hitch, become weightless)
3x Kip, Pullup, Kip
5 Pullups
5 Chest to Bar Pullups
5 Hips to Bar
3-5 Bar Muscle Up (or scaling option)
Barbell:
4 Strict Press (:03 up and :03 down, focus on bar path)
5 Strict Press (normal)
5 Pausing Push Press (pause in dip :02 each rep)
5 Push Press
5 Tall Split Jerks (focus on driving under bar and footwork)
5 Split Jerks
Tall split jerks:
(28-40)
“Pressing complex”
1 Strict press
2 Push Press
3 Split jerk
Every 2:00 execute 1 full complex and build to the heaviest possible in 6 sets.
RXConditioning: (42-52)
AMRAP 10
30 Shoulder to overhead (95/65lb.)
30 Pull up
30 Shoulder to overhead (135/95lb.)
30 Chest to bar pull up
30 Shoulder to overhead (155/105lb.)
Max bar muscle up
Intermediate:
AMRAP 10
30 Shoulder to overhead (75/55lb.)
30 Pull up (banded)
30 Shoulder to overhead (95/65lb.)
30 Chest to bar pull up (banded)
30 Shoulder to overhead (135/95lb.)
Max bar muscle up (jumping or banded)
Baseline:
AMRAP 10
20 Shoulder to overhead (15/10lb.DB’s)
20 Inverted row / Ring Row
20 Shoulder to overhead (20/15lb.DB ‘s)
20 Chest to bar inverted row/ Ring Row
20 Shoulder to overhead (25/20lb. DB’s)
Max reps 3 Inverted row/ Ring Row + 3 Push up
(53-60)
2 sets:
10-15 DB Cuban Press (light weight, slow and controlled)
20-30 Banded Internal Rotations (each side)
(0-5):
Big pump day. Today we work through an upper body pressing complex that will max out your strict press and test the efficiency of the push press and split jerk. The goal is to strengthen the first of the 3 and refine the latter 2. After we get through the strength work we get into a fun total body (but with a big emphasis on upper body endurance) couplet. The weight goes up as the work accumulates on the barbell and the skill demand goes up on each visit to the rig. The goal is to scale the loads and skills so you have a chance at 1:30-2:00 on the final movement regardless of what you are scaling to.