Warmup
2 Sets:
10 Banded Pull-Overs
10 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
8 Kneeling Plyo Push-Ups
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Supine Med ball Chest Pass
Building to working Loads
Bench Press
Every 2:30 x 5 Sets
Set 1: 8 Bench Press + 5 Supine Med ball Chest Passes
Set 2: 7 Bench Press + 5 Supine Med ball Chest Passes
Set 3: 6 Bench Press + 5 Supine Med ball Chest Passes
Set 4: 5 Bench Press + 5 Supine Med ball Chest Passes
Set 5: 4 Bench Press + 5 Supine Med ball Chest Passes
Starting @ 60% on Set 1 (8 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
Level 1: Every 2:30 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Med ball Chest Pass
Conditioning
For Reps
4 Sets:
2:00 AMRAP
7/5 Dual DB Hang Clean and Jerks
14/10 Box Jump Overs
- Max Rope Climbs
Rest 2:00 b/t sets
DBs. 22.5/15
Score = Sum Total Reps (All Combined Reps)
Goal: 3–5 rope climbs per set / 12–18 total
RPE: 9/10 — this is meant to be a sprint every set
Stimulus: Gymnastics Skill / Upper Body Pulling Power / Sprint Intervals
Primary Objective: Move through the Dual DB Hang Clean and Jerks and Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.
Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.
