Week 1 of 8: Tuesday
Strength Conditioning
10-minute EMOM
Even Minutes: 12 Alternating Strict Dumbbell Presses
Odd Minutes: Max Handstand Hold
Strength
Part 1
Deadlift
Work up to a 4-rep max
(Complete at least 3 heavy 4-rep sets on your way to your max for the day)
Part 2
Sumo Deadlift
2 x 20 Reps @ 50% of Today’s 4-rep Max From Part 1
Use Straps. Rest At Least 2.5 Minutes Between Sets
Conditioning**
For 40 Minutes Move Through
25 Russian Kettlebell Swings
500 Meter Row (Focus on Hard Pulls, Keep Stroke Rate Under 25, Pace Between 10 & 15-seconds Above Fastest 500m Row (Or Estimate)
10 Mid Hang Muscle Snatches
100 Double-unders
15 Reverse Grip Pull-ups
Perceived Effort Pace: 3-4*
*It’s ok if your perceived effort goes beyond 3-4 on the rower.
**Select weights based on feel. Heavy but with good form; You should not break more than once on any movement.
