FITNESS
A. 3 sets:
5 challenging vertical ring rows
-Rest 30s
10 supinated bent over rows
-Rest 30s
45s farmer’s hold
-Rest 1-2 min
Training notes:
•Supinated bent over row
•Farmer’s hold should start to get very tough near the end of the second 45s.
•This should be a relatively uncomfortable upper body pulling and grip muscle endurance session.
Record weights used for rows and farmer’s hold.
B. 10 min AMRAP:
15 DB push presses
200m run
Training notes:
•DB push presses should be a moderately challenging weight.
•Run at a pace that enables you to recover for your next set of push presses.
Record total reps completed.
PERFORMANCE
A. 3 sets:
5 strict weighted supinated chin-ups
-Rest 30s
10 supinated bent over rows
-Rest 30s
45s farmer’s hold
-Rest 1-2 min
Training notes:
•Supinated weighted pull-ups should be challenging but unbroken.
•Supinated bent over row
•Farmer’s hold should start to get very tough near the end of the second 45s.
•This should be a relatively uncomfortable upper body pulling and grip muscle endurance session.
Record weights used for chin-ups, rows, and farmer’s hold.
B. 10 min AMRAP:
5 strict presses (115/75)
200m run
15 kipping handstand push-ups
200m run
3 wall climbs
200m run
Training notes:
•You should be able to do a few sets of the strict presses unbroken – and as actual strict presses. Adjust the weight accordingly.
•Feel free to adjust the volume on the handstand push-ups as well to keep moving on those.
•The run is an opportunity to recover your shoulder to do more upper body pressing based activities.
Record total reps completed.
