WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Double Dumbbell Serratus Punch

10 Banded “No Money’s”

5/side Single Arm Dumbbell Split Jerk

Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Strict Press

Start at a light load and build each set as deemed fit.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 3 Push Jerk

Continue to build loading from Part B.

1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 1 Split Jerk

Continue to build loading from Part C.

1e) 37:00 – 45:00 – 8 minute AMRAP for Quality:

10 Strict Ring Dips

7/side Lying Kettlebell Side Press

15 Banded Tricep Press Downs

No full on conditioning efforts today. Take your time and focus on clean positions and getting good activation in your movements.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minutes Easy Warm-up

B – 3 sets of “Death By” Starting @ 10/7 Calories – 5 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Increase calories by 1 each minute. Upon failure to complete the minute, rest 5 minutes and repeat for two more rounds.

3) Weightlifting – Close Grip Bench Press: 5 sets of 10

Rest 2-3 minutes between sets. Load as deemed fit.

4) Gymnastics – Kipping Parallete Handstand Push-up w/3 second Negative: “X” Reps Every 1:00 x 10 sets

You choose the reps and deficit. 3 second negative on each rep.

5) Trunk – Rower Tuck Crunches w/3 second Negative: 4 sets of 15

Rest 90-120 seconds between sets. 

6) Accessory – Behind the Neck Bamboo Bar Strict Press: 5 sets of 6

Rest 90-120 seconds between sets. Load as deemed fit.

7) Accessory – Single Arm Kettlebell Bench Press in Deadbug Hold: 4 sets of 12/side

Rest 90-120 seconds between sets. Load as deemed fit.

8) Accessory – Dumbbell Overhead Tricep Curl: 100 reps

Use a loading you can hit 40 or so reps to start.

9) Pre-Hab – Every 1:00 x 15 sets:

Station 1 – 5/side Single Arm Scapula Push Ups w/Pause @ Top

Station 2 – 5/side Tall Kneeling Arnold Press

Station 3 – 20 seconds/side Single Arm KB/DB Overhead Hold

Station 4 – 5/side Single Arm Banded Pallof Press

Station 5 – 20 Banded Face Pulls

Focus on clean position and activation of desired muscles.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE