FITNESS
A. 3 sets:
45s farmer’s hold (heavy)
-Rest 30s
15 double DB bent over rows
-Rest 30s
45s farmer’s hold (heavy)
-Rest 30s
45s double KB overhead hold (heavy)
-Rest 30s
15 DB Z presses
-Rest 30s
45s double KB overhead hold (heavy)
-Rest 1-2 min
Training notes:
•Farmer’s hold and KB overhead hold should start to get very tough near the end of the second 45s.
•If you can’t maintain good overhead lockout on KB overhead hold, reduce the weight until you can.
•DB rows and Z press should be unbroken but difficult by the end of the set of 15.
Record weights used for farmer’s hold, bent over rows, overhead hold and Z press.
B. 5 sets on a 3 minute interval:
3 vertical ring rows
3 standing DB press (tough)
5 ring rows
5 DB push press (same weight as DB press)
7 DB hammer curls
7 push-ups
Training notes:
•You can adjust the reps or the movements so that you can finish the work in each round with some time to spare.
•Each of these movements should be unbroken at least for the first few sets.
Record splits for each round.
PERFORMANCE
A. 3 sets:
45s farmer’s hold (heavy)
-Rest 30s
15 double DB bent over rows
-Rest 30s
45s farmer’s hold (heavy)
-Rest 30s
45s double KB overhead hold (heavy)
-Rest 30s
15 DB Z presses
-Rest 30s
45s double KB overhead hold (heavy)
-Rest 1-2 min
Training notes:
•Farmer’s hold and KB overhead hold should start to get very tough near the end of the second 45s.
•If you can’t maintain good overhead lockout on KB overhead hold, reduce the weight until you can.
•DB rows and Z press should be unbroken but difficult by the end of the set of 15.
Record weights used for farmer’s hold, bent over rows, overhead hold and Z press.
B. 5 sets on a 3 minute interval:
3 bar muscle-ups
3 strict handstand push-ups to deficit (3”)
5 chest-to-bar pull-ups
5 kipping handstand push-ups to deficit (3”)
7 pull-ups
7 push-ups, hand-release
Training notes:
•You can adjust the reps or the movements so that you can finish the work in each round with some time to spare.
•Each of these movements should be unbroken at least for the first few sets.
Record splits for each round.
