WEDNESDAY
FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×3; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×3; Rest 45s
A3. DB Turkish get-ups
3×4/side; Rest 2-3 min
Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.
Record resistance used on pull-ups and dips.
B. 90s assault bike/row
90s DB devil presses (50/hand – 35/hand)
-Rest 2 min
90s assault bike/row
90s box handstand push-ups
-Rest 2 min
90s assault bike/row
90s devil presses (50/hand – 35 /hand)
Training notes:
•Modify box handstand push-ups so that you’re able to get a few larger sets.
Record reps completed.
PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×4; Rest 45s
A2. DB push presses
3×8; 40×1 tempo; Rest 45s
A3. Bottoms-up half Turkish get-ups
3×5/side; Rest 2-3 min
Training notes:
•Honest on tempo on DB push presses. That should be a grind.
•Don’t alternate on TGU – complete all on one arm before switching.
Record weight used on pull-ups and push presses.
B. 90s assault bike/row
90s DB devil presses
-Rest 2 min
90s assault bike/row
90s wall climbs
-Rest 2 min
90s assault bike/row
90s devil presses
Training notes:
•Assault bike should be difficult but sustainable across rounds.
Record reps completed.
