WOD:

1a) o:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Machine

Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk

Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull.

1b) 9:00 – 17:00 – Every 2:00 x 4 sets:

10/side Banded Single Leg Tempo (2.1.2) Dumbbell/Kettlebell Romanian Deadlift

Take your time and focus on your position and balance over loading. Any extra time in the 2 minute window you can spend at an Easy-to-Moderate pace on your machine.

1c) 17:00 – 32:00 – Every 1:00 x 15 sets:

Sets 1-4 (17:00 – 21:00) – 8-10/side Squat Hold + Pallof Press (Hold End Position for 1 second)

Sets 5-10 (21:00 – 27:00) –  5/side Back Foot Elevated Split Squats (Hold Bottom Position Slightly Off Floor For 2 Seconds)

Sets 11-15 (27:00 – 32:00) – 5/side Front Foot Elevated Single Leg Glute Bridge Up (Pause at top for 2 seconds)

For all of these movements today the emphasis is on control and position, not speed or loading. You can add load to the Split Squats with Dumbbells at the Farmers position if appropriate. For the elevations start with a plate around 2″ and build to whatever is comfortable.

1d) 37:00 – 45:00 – 8 minute Up Ladder:

3 Dumbbell Thrusters 25/15

3 Toes-to-Rig

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 8 minutes is up.

Accessory:

2) Secondary Conditioning – Ski Erg – 10 sets of: 20 seconds Sprint/1:40 Easy

Get after it as hard as you can, not looking for consistent output. Perform on the wattage setting and look for your peak wattage.

3) Olympic Lifting:

A – Clean Grip Deadlift 4 sets of 8 @ 100%

B – Press from Split 3 sets of 5

Rest as needed between sets. For the Deadlifts, percentage is of your 1RM Clean. Set the bar Dead each rep and set your hips and pick the bar up like you’re clean. Use straps if you need them/have them to save your CNS. Press from Split all sets in your dominant split stance.

4) Gymnastics – 5 rounds AQAP:

50ft Handstand Walk

10 Strict Handstand Push-ups

Assuming you’re training within our gym, perform the Handstand walk as 5 x 10′ increments in your box.

5) Trunk – Barbell Front Rack Hold: 5 sets of :30 ON/:60 OFF

Goal is to work as close to your 1RM Front Squat as possible. Hold in a Jerk Grip so you have whole hand contact on the bar.

6) Posterior Accessory – D-Ball Banded March: 5 minutes

You pick the ball weight, goal is to no drop for the 5 minutes. Use pins at the bottom of your Squat Rack, use a lighter weight band going from pin, up and over your shoulders, and to the other pin, or you can stand in the band instead of using pins.

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