CONDITIONING

EMOM x12

1) 20m Farmers Carry
2) 20m Crosslaoded KB Walk, One arm in Front Rack, other Overhead (10m and switch)

RPE 3 to 4

Optional Accessory
CONDITIONING

For time:
14-12-10

Box Over Jump 75/60cm
Single Arm DB STOH 35/22,5kg

RPE 4

Use a heavy loading. Split the reps on both arms (7+7, 6+6, 5+5)

STRENGTH

3-4 rounds, rest as needed:

1) 5+5 Lunge Arnold Press
2) 10 Pendley Row
3) 10 Lateral Raise
4) rest

CONDITIONING

EMOM x16
1) 3+3 DB STOH @35/22,5kg
2) 20m D-Ball/Sandbag Carry
3) 10-25 GHD Sit-Up
4) rest

RPE 4, use a heavy load but it must be in your control.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed between:

1) 60sec Wall Sit, loaded if needed
2) 60-90sec Plank Hold

RPE 3 to 4

Deadlift ( Deadstop )

6-6-4-4-2-2-1-1

Building up to 93%

Go Every 3:00

10-12 mins for quality
8-6-4-2
Strict pull up
KB Tea pot @ 24/16kg
(8/side etc)
Pistols ( 8/per leg etc... )

EMOM 10 (0:40 work / 0:20 rest)

1) Wall walks
2) Single-leg squats, alternating

Up/Down ladder with a 12:00 time cap:

1-2-3-…-3-2-1 Strict ring muscle ups*

• Do 1 strict rMU, rest, then 2 strict rMU, rest, etc. until you get to biggest set you can complete unbroken, then rest and work your way back down (e.g. if you get up to 5 [1-2-3-4-5] then you must work back down [4-3-2-1] ** IF your max reps is < 5, you can keep repeating the ladder from start after finishing your 1st one ( = 1-2-3-2-1 then start again 1-2-…)

Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. We are progressing from last week’s AMRAPs to a ladder. How far you get will be determined by your capacity (this will be both practice and a fun test). You also get to control the rests between sets.

Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

Paused front squat + front squat

6 x 1+2 @ 78+% (1-2 RIR), rest 3:00 b/t sets

Start @ 78%1RM front squat then build up over the sets IF moving well
– 1st rep is paused, the remaining 2 are regular front squats
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition