WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side 1/4 Squat Hold + Pallof Press

5/side Single Leg Glute Bridge Up Off Of Medicine Ball

5/side Split Squat

Load the Split Squat as deemed fit in the Goblet Position. Focus on good positioning and activation in the Pallof Press.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets:

Sets 1+2 (10:00 – 14:00) – 7 Back Squats @ 60-70% 

Sets 3+4 (14:00 – 18:00) – 5 Back Squats @ 70-80%

Sets 5+6 (18:00 – 22:00) – 3 Back Squats @ 80-90%

Set 7 – 1 Back Squat @ 85%>

Warm-up and start at a comfortable working load for 7 reps. Go up in loading staying within the percentage ranges as deemed fit. If you’re feeling good work to the top end and finish with a heavy single, if your not feeling it today work to the bottom end of the percentages.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 7-10 Banded Zercher Cyclist Squats

Pick a rep count/tension that allows you to focus on good range of motion and positioning.

1d) 36:00 – 45:00 – 3 rounds AQAP:

21 Toes-to-bar

15 Overhead Squats 95/65

9 Bar Muscle-ups

Scale as needed. If you don’t have Bar Muscle-ups scale to Strict Pull-ups. This is an aggressively written workout, large gymnastics capacity will be needed to complete this. Scale reps as needed, if you have Bar Muscle-ups, but they’re in singles for instance, you might only do 3 Bar Muscle-ups a round in a workout like this.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 30 minutes Max Calories

C – 5-10 minutes Easy Warm-up

Rest as needed between parts. Get after it and get in the pain cave.

3) Weightlifting – Prone Bench Rows: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

4) Gymnastics – Negative Chin-ups: 4 Reps Every 1:30 x 5 sets

Lower as slow as possible. If you have good pulling capacity, add loading to this with a Dumbbell.

5) Trunk – D-Ball bear Hug Hold: 3 sets of 1 minute

Rest 90 seconds between sets. Heavy as deemed fit.

6) Accessory – Alternating Dumbbell Hammer Curls: 3 sets of 20

Rest 90-120 seconds between sets.

7) Pre-Hab – 3-4 sets of:

10 Single Arm Banded Lat Press Downs (Laterally Facing)

10 Quad Hold Fire Hydrant

10 Alternating Single Leg Hip Thrust w/5 Second Negative

For quality, not for time.

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