General Warm-Up
2:00 Bike (or alt machine)
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2 Sets:
8 Up Dog + Down Dog
10 Alternating Scorpions
:20 Down Dog Toe Touches
8 Inchworm Push-Ups
10 Banded Pull-Aparts
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2 Sets (Priming the Hinge and Horizontal Press):
8 Romanian Deadlifts @ Empty Barbell
8 Bench Press @ Empty Barbell
8 Bootstrap Squats
5 Up Downs
Specific Barbell Prep
5 Deadlifts @ light loads (Focusing on Tension from the Floor, Lat Engagement)
5 Bench Press @ light loads (Focusing on Shoulder Blade Pinch, Foot Drive)
3 Deadlift @ 40-50%
3 Bench Press @ 40-50%
2 Deadlift @ 55-60%
2 Bench Press @ 55-60%
Strength: Deadlift + Bench Press
Every 1:30 x 10 Sets, Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+
Conditioning
For Time
Every 4:00 x 3 Sets
100m Farmers Carry
15/12 Burpee to Target
20/16 Cal Rower
Score = Sum Total Time (all 3 sets)
Kettlebells: 24/20kg
Goals: 3:00-3:30 per set
Stimulus: Grip / Mixed Endurance
RPE: 7/10
Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.
Secondary Objective: Unbroken farmers carry every set, no matter what.
Accessories
For Quality:
3 Sets:
8/8 Single Arm Rows
8 Disc Hamstring Curls +
8 Glute Bridges
