Warmup
- 3 Rounds For Time @ 75%
- Run 300m (build pace each round)
- 6 Single Arm Bottoms Up Kettlebell Press L
- 12 Sled Drag Face Pulls
- 6 Single Arm Bottoms Up Kettlebell Press R
*control your pace and focus on quality of each movement
- Row https://youtu.be/gON7XC5WxCM
- Single Arm Bottoms Up KB Press https://youtu.be/vvXzMUXIYaI
A1) Strict Press
22X2; 4,3,2; rest 30sec
Demo video https://youtu.be/_aISMzimYEA
A2) Filly Push Press
40X0; 3-5/arm; rest 30sec x 3
*KB Rack can be heavier than the dumbbell pushing arm
Demo video https://youtu.be/Z1xTj3W8CY0
A3) Chest to Bar Pull-Up
AMRAP Unbroken Strict; Max Reps in 1 set; rest 2-3mins x 3
Demo video https://youtu.be/9L51G5iXayA
B) 3-4 Sets Not For Time
- 10 Split Stance Dual Russian Swings R
- 10 Split Stance Dual Russian Swings L
- rest 15sec
- AMRAP Strict Handstand Push Ups Unbroken
- rest 15sec
- 5 Dead Hang to Inverted (lower as slow as you can back to the bottom)
- rest 90sec
- Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
- Split Stance Dual Russian Kettlebell Swing https://youtu.be/Iyeb25eQElM
- Dead Hang to Inverted on Rings https://youtu.be/O8tXkKxj0nE
For Time @ 80-85-90%
- 12-9-6
- Ring Push Up
- Box Jump Step Down 24/20″
- *AB 10/8 Cals After Each Set
- rest walk 2mins x 3 Sets
- *Each set you will perform the full 12-9-6 workout meaning each movement gets 27 reps each with 3 cycles on the bike *Every set increase your speed and shorten your total time
- Ring Push Up https://youtu.be/ftHel6bBnFM
- Box Jump Step Down https://youtu.be/P9KY1d_86aI
- Assault Bike https://youtu.be/YAehhfg3DD8
Cooldown
Coaching Points
Speed Based Work – There have been a few places in the training that have called for speed based lifts; namely, the Back Squats on Tuesdays and the Deadlifts on Wednesdays. Here the intent of the lift is to move the barbell with speed. Load is NOT as important as the speed on the bar. You need to find the perfect balance between a tough lift in terms of load, but one that still allows you to move the bar fast. I always think about the fact that if I was filming a lift like this where I’m supposed to “move fast,” the reps should almost look like warm up sets in how fast and easy the bar looks like it is moving. On the inside of my body it feels like I’m doing tough work, but the bar speed will look like light weight to people watching. I hope that helps give context to this.
Have a great upcoming week of training.
Regards,
Coach Khang
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