1 Minute
Easy Row
Active Samson
PVC Pass Throughs
45 Seconds
Moderate Row
Active Spidermans
PVC Overhead Squats
30 Seconds
Faster Row
Push-up to Down Dog
PVC Overhead Squats (More Narrow)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Pec Stretch on Wall: 30 Seconds Each Side
Child’s Pose on Box: 1 Minute
Drop Ankle Stretch: 30 Seconds Each Side
OVERHEAD SQUATS – Hand Position
Movement Prep
Establish Hand Position
5 Pausing Overhead Squats
5 Overhead Squats
CHEST TO BAR PULL-UPS – Hand Position
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
BURPEE BOX JUMPS – Hand Position
Movement Prep
3 Box Jumps
3 Burpees
3 Low Burpee Box Jumps
3 Workout Height Burpee Box Jumps
ROW – Hand Position
Movement Prep
Touch On in Practice Round
1 Round
6 Overhead Squats
3 Pull-ups/CTB/ring rows
6 Calorie Row
3 Burpee Box Jumps/steps
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
OPEN(RX+): CTB pull ups
• With the lighter overhead squats, let’s aim for 1-3 sets per round
• Choose the option that you see yourself also holding in rounds 2 and 3
• Break less if possible to avoid doing extra snatches
CHEST TO BAR PULL-UPS
• Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
• These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:
BURPEE BOX JUMPS & ROW
• Move at a steady, robotic pace on both of these movements
• Find a speed that allows you keep moving and stick to your strategy on the two bar movements
25 Front Squats (75/55)
15 Banded Pull-ups OR Ring Rows
25/18 Calorie Row
15 Burpee Box Step Ups (24/20)
Run 2:00 Easy
Run 2:00 Moderate
Run 2:00 Easy
Straight into…
6-8 rounds
Bike 15/12 cals
30s flutter kicks
15m single arm Farmers Carry/arm (70/55)
rest 1:00 between rounds
With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.
I can’t hear what you’re saying, because your actions speak so loudly.