Mobility, Activation & Warm-Up
Band Assisted Hamstring Pulse x 60 seconds per leg
Partner T-Spine Stretch x 30 seconds
Every 4 minutes, for 12 minutes (3 sets of):
200 Meter Row
*Pulling*
*Pressing*
10 Dumbbell Deadlifts
50 Foot Double Dumbbell Overhead Carry
*Pulling:
Round 1: 10 Ring Rows
Round 2: 8 Kip Swings
Round 3: 6 Kipping or Butterfly Pull-Ups
*Pressing:
Round 1: 10 Push-Ups
Round 2: 8 Hand Release Push-Ups
Round 3: 6 Dive Bomber Push-Ups
A.
35-54:
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Row
10 Deadlifts (205/155lbs)
Max Chest to Bar Pull-Ups in the remaining time.
Rest 3 minutes between sets and repeat for a total of THREE sets.
55+:
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Row
10 Deadlifts (185/125lbs)
Max Pull-Ups in the remaining time.
Rest 3 minutes between sets and repeat for a total of THREE sets.
Chest to Bar & Pull Up Scaling Options
Band Assisted
Strict Pull-Ups
B.
Six sets of:
3 Close Grip Bench Press @ 75-80%
Rest 45 seconds between sets” “Three sets of:
6-8 Standing Single Arm Dumbbell Press (each arm)
Rest 30 seconds
10 Weighted GHD Hip Extensions
Rest 1-2 minutes
C.
Every minute, on the minute, for 12 minutes:
Station 1: 10 Strict Dips (use a band if you can’t do the first 2 sets unbroken)
Station 2: 10 Supinated Grip Bent Over Rows @ 2111
Station 3: Rest
Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels
General Training Notes
All the pulling today but at the beginning of your session! Your row should be at a fast pace but keep the arms relaxed. You should be off in under 2 minutes. You’ll quickly transition to your deadlifts. Depending on your pulling endurance you may want to break this up as 5/5 versus going unbroken to save your lats. The goal is max chest-to-bars / pull-ups in the remaining time. You should have anywhere between 30-45 seconds to knock out as many reps as possible. You get a full 3 minutes of rest so your 3 minutes of work can be a 9/10 effort. If you aren’t using grips then please avoid getting close to tearing!
Once you are done with your conditioning, rest as needed and then roll into your bench press. Take about 10 minutes to build up to your 75% and then start your working sets. You’ll finish the day with some accessory work that will alternate between pressing and posterior chain accessory work.