Workout of the Day

Take 10-15 minutes to build to a heavy Close-Grip Bench Press

Close-Grip Bench Press
*Set 1 – x 2 reps @ 90% of today’s heavy single
*Set 2 – x 3 reps @ 85% of today’s heavy single
*Set 3 – x 4 reps @ 80% of today’s heavy single
*Set 4 – x 5 reps @ 75% of today’s heavy single
*Set 5 – x 6 reps @ 70% of today’s heavy single
Rest no more than 60 seconds between sets.

Workout of the Day
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
(if you’re already proficient with these, see how quickly you can perform them – what tricks can you implement to increase the speed while staying in rhythm)
Handstand Walk x 10-15 Meters
(perform Handstand Wall Runs if unable to walk on hands)
L-Sit x 30-45 seconds
(accumulate time if you cannot make it one attempt)

Take 12-15 minutes to build to a heavy Clean & Jerk

Three sets of:
Clean Pull x 5 reps @ 100-105% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds


Active Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)


Workout of the Day
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents

Eight sets of:
* Sets 1-2 – x 3 reps (70-80%)
* Sets 3-4 – x 2 reps (80-90%)
* Sets 5-8 – x 1 rep (90-100%)
Rest 2 minutes between sets.

Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes


Workout of the Day
Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.

Perform all five sets at 80-90% of your 1-RM.

Four sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds

Goal here is speed and efficiency.