MONDAY

General Prep:

200m Run

– 

2 Sets: 

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep:

8 Bar Kip Swings 

8 Strict Knee Raises 

4 Barbell Strict Press 

4 Barbell Push Press

4 Barbell Push Jerk

Strict Press

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 85%

Set 5: 1 Rep @ 90%+

General Prep

Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 KippingToes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar 

Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads. 

Conditioning

For Time

Every 4:00 x 4 Sets

200m Run

10 Toes to Bar

10 Shoulder to Overhead

Barbell Load:

Performance +. 70/47.5kg

Perfromance. 60/40

Fitness. 40/30

Score: Slowest Round

Goal: 2:00-2:30 / Round

Stimulus: Lactate threshold, aerobic power, and midline stamina

RPE: 8.5/10

Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Primary Objective: Consistent pacing round to round

Secondary Objective: Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest