General Warm-Up
2:00 Cardio Choice (Bike preferred)
10 Banded Pull Aparts
5 Inchworm to Push-Up
10 Plank Shoulder Taps
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Jumping Pull-Ups
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
Strength: Strict Press + Weighted Strict Pull-Ups
10:00 EMOM
Minute 1: 8 Strict Press
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Primer
Work through progressions on the DB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB Hang Clean and Jerk
10/10m Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before Conditioning
Conditioning
For Time:
5 Sets
12/9 Calorie Echo
16 AbMat Sit-Ups
8 Dual DB Hang Clean and Jerk
10/10m Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Time Cap: 20:00
Score = Time
Dumbbells: 22.5/15kg
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
