Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Bamboo Bar Presses
30 Second Bamboo Bar Overhead Hold
30 Banded Face Pulls
100 Foot Bodyweight Walking Lunge
A.
Three sets of:
Deadlift x 1 rep @ 85-90% of 1-RM Deadlit
Rest as needed
Followed by…
Three sets of:
Deadstop Deadlifts for 2 inch deficit x 6 reps
Rest as needed
Build in weight
B.
Against a 90 second clock, perform as many reps as possible of:
5 Parallette Handstand Push-Ups (14/8″ deficit)
15 Toes to Bar
Max Reps Overhead Kettlebell Walking Lunges (53/35lbs x 2) in the remaining time
Rest 60 seconds between sets and repeat for a total of SIX sets.
C.
Three sets of:
Barbell Glute Bridges x 10 reps (Max Weight)
Rest as needed
Banded Hamstring Curl x 40-60 reps
Rest as needed
D.
Three rounds for completion of:
60 Seconds of Banded Good Mornings
10-12 Dumbbell Arnold Press
Max Reps Push-Ups (hands on dumbbells)
General Training Notes:
Push the pace here because that 90 seconds is going to fly by. Shake the arms out during the 60 second rest and get ready to hit it again. If you’re scaling, make sure it’s the most difficult variation of handstand push-up that still allows for you to get 5 reps in a row. Kipping is ok.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Complete a steady pace jog for 10-15 minutes
Three sets of:
8 Minute Run @ 5k pace + 15 seconds per 400 meters
Rest/Walk 2-3 minutes
Additional Work
Three rounds of:
15 Right Plank Pulls with 1s Pause in Contraction
15 Left Plank Pulls with 1s Pause in Contraction
30 Bicycle Crunches