Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses
Shoulder Press
Using your recent 2RM shoulder press as the reference, perform:
3 shoulder presses at 70% of the 2RM
3 shoulder presses at 80% of the 2RM
Max reps shoulder presses at 90% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore. Aim for 5+ reps on the last set.
Bench Press
3x5 at 75% across
-- Perform 3-5 strict pullups after each set of bench press
Interval Conditioning
5 min AMRAP ladder:
Buy-in: 50/40 cal row, then in the remaining time:
1-2-3-4... bar muscle ups
10 wall balls after each set of muscle up 20/14 lbs, 10/9 ft.
-- rest 2 min, then:
5 min AMRAP ladder:
Buy-in: 40/32 cal row, then in the remaining time:
2-4-6-8... bar muscle ups
10 wall balls after each set of muscle up 20/14 lbs, 10/9 ft.
Scaling: Scale the bar muscle ups to 2x chest to bar pullups or 3x ring rows
EVF360
Part A
5 min AMRAP with buy-in:
Buy-in: 50/40 cal row, then in the remaining time:
4 alternating renegade rows 50/35 lbs
8 wall balls after each set of muscle up 20/14 lbs, 10/9 ft.
-- rest 2 min, then:
5 min AMRAP with buy-in:
Buy-in: 40/32 cal row, then in the remaining time:
6 alternating renegade rows 50/35 lbs
12 wall balls after each set of muscle up 20/14 lbs, 10/9 ft.
-- rest 2 min, then:
5 min AMRAP with buy-in:
Buy-in: 30/24 cal row, then in the remaining time:
8 alternating renegade rows 50/35 lbs
16 wall balls after each set of muscle up 20/14 lbs, 10/9 ft.
Part B
15 min to complete 3-4 rounds of the following, for max load:
10/side seated bottom up KB presses
2 Turkish getups per arm
20 sec star plank hold per side