Mobility, Activation & Warm-Up
Bird Dogs x 10 reps each side
Dead Bugs x 20 reps
With a slingshot, complete the following:
Banded Good Mornings
x 15 reps
Banded Clam Shells x 10 reps + 5 second hold to finish
Banded Fire Hydrants x 10 reps + 5 second hold to finish
and then …
Three sets (nasal breathing only):
200 Meter Run
10 Scap Pull-Ups
10 Second Arch Hang Hold
A.
Every 30 seconds for 10 minutes (20 sets):
Deadlift from 4″ Deficit x 1 rep @ 65%
Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.
B.
Pulp Fiction
35-49:
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (185/125 lbs.)
Burpee Pull-Up
At the 8 minute mark. . .
For time:
15 Front Squats (185/125 lbs.)
15 Ring Muscle-Ups
At the 16 minute mark. . .
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (185/125 lbs.)
6 Burpee Bar Muscle-Ups
50-54:
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (155/115 lbs.)
Burpee Pull-Up
At the 8 minute mark. . .
For time:
12 Front Squats (155/115 lbs.)
9 Ring Muscle-Ups
At the 16 minute mark. . .
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (155/115 lbs.)
6 Burpee Bar Muscle-Ups
55-59:
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (135/95 lbs.)
Burpee Pull-Up
At the 8 minute mark. . .
For time:
12 Front Squats (135/95 lbs.)
6/4 Ring Muscle-Ups
At the 16 minute mark. . .
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (135/95 lbs.)
6 Burpees
3 Bar Muscle-Ups
60+:
Complete rounds of 9, 6 & 3 reps for time of:
Power Clean (115/75 lbs.)
Burpee Pull-Up
At the 8 minute mark. . .
For time:
12 Front Squats (115/75 lbs.)
9 Chest-to-Bar Pull-Ups
At the 16 minute mark. . .
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (115/75 lbs.)
6 Burpees Pull-Up
Scaling Options for Ring Muscle-Ups (choose one of the following):
Ring Muscle-Up Alternatives
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
C.
Three sets:
12-15 Weighted GHD Hip Extensions @ 2111
Rest 45 seconds
10 Ab-Wheel Roll-Out
Rest 45 seconds
10 Reverse Snow Angels
Rest 45 seconds
Athlete Notes:
Here we have another classic multi-part Saturday workout for you guys today! All three components of this workout are a nice mixture of barbell, skills, and grit! The weight should be challenging to move, but if you were fresh you could do 10-15 front squats unbroken with. We’re not saying that’s going to happen, but if you apply yourself, maybe it will :).
For the first segment, pick a strategy that works best for you. If you touch and go the power cleans, you can afford to catch your breath a little more on the burpee pull-ups (not too much though, this is still a sprint). If you decide to go singles on the power cleans, then just know it’s time to hammer down on the burpee pull-ups! When you get to the second portion, how well and how willing are you to hang on to that barbell? It’s sure to be uncomfortable, but as we stated earlier, this weight SHOULD be something that you could do 10-15 reps in a row with, fresh… then it’s time to chip away at the muscle-ups! For times-sake, please limit yourself to 4-5 attempts to get through the muscle-ups, or get as far as you can! By the third segment you’ll likely be pretty smoked, and for most of you, singles will be the way to go. Just force yourself to stay over the bar on the ground to overhead, and then drop straight back into the burpee on the burpee bar muscle-ups. Finish this one out and then you’re home free for a well deserved rest day!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Option
Two sets of:
60 seconds of Sandbag Squats (100-150 lbs/ 50-100 lbs)
60 second rest
At the 6:00 mark complete …
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
followed by…
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)