FITNESS
A. 3 sets:
4-6 vertical ring rows
-Rest 30s
60s farmer’s hold (heavy)
-Rest 30s
5 wall climbs
-Rest 30s
60s double KB overhead hold (heavy)
-Rest as needed
Training notes:
•Walk up the wall as far as possible on wall climbs and control the eccentric.
•Go as heavy as possible on farmer’s hold and overhead hold – but not so heavy that form starts to break down.
Record weights used in training notes.
B. EMOM 15:
1st: 6-8 unbroken hanging leg raises + 10 lateral hurdle hops
2nd: 10 push-ups + 10 jumping switch lunges
3rd: 8 DB snatches, alternating
Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 20s rest. If you’re running right up to the minute, reduce the reps.
•Raise legs as high as possible on hanging leg raises while still keeping your sets unbroken.
•Modify push-ups by elevating hands.
Record reps and any notes on how this felt in training notes.
PERFORMANCE
A. 3 sets:
3-5 unbroken strict ring muscle-ups
-Rest 30s
60s farmer’s hold (heavy)
-Rest 30s
5 wall climbs
-Rest 30s
60s double KB overhead hold (heavy)
-Rest as needed
Training notes:
•If you don’t have strict muscle-ups, kipping is ok.
•Nose touches wall on wall climbs. Control the eccentric as well.
•Go as heavy as possible on farmer’s hold and overhead hold – but not so heavy that form starts to break down.
Record weights used in training notes.
B. EMOM 15:
1st: 6-8 unbroken toes-to-bar + 30 double-unders
2nd: 10 push-ups, hand-release + 10 jumping switch lunges
3rd: 8 DB squat snatches, alternating (50/35)
Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 20s rest. If you’re running right up to the minute, reduce the reps.
•If DB squat snatches are super sketchy, do something else: DB overhead lunges, goblet squats, normal DB snatches, etc.
Record reps and any notes on how this felt in training notes.
