10-8-6-4-2
245# d-lift
burpee pull ups
ring dips
for time

500 mtr row
50 dbl unders
50 push ups
400 mtr row
40 dbl unders
40 push ups
300 mtr row
30 dbl unders
30 push ups
200 mtr row
20 dbl unders
20 push ups
100 mtr row
10 dbl unders
10 push ups
for time

weighted strict pull ups
10-10-10-10-10-10
then
body weight bench press
max reps
3 rnds with max rest

shoulder press
3-3-3-3-3
...
kte
100 reps for time

strength

back squats
5-5-5

hang power clean
7-7-7

VA Beach

It was an honor and privilege to train with Erik Paulson, the great people from Global Martial Arts, and good friends from CFJAX.

225# squat cleans x 5
ring dips x 10
3 rnds for time

rest 5 min

25# ballslams x 10
pull ups x 5
5 rnds for time

45 95# b-bell thrusters
45 pull ups
45 push ups
45 back extensions

for time

100 mtr row
100 dbl unders
100 sit ups

3 rnds with 3 min. rest in btwn

d-lift
7-7-7

shoulder press
7-7-7

genesis

1000 mtr row
50 26kg one arm r k-bell swings or snatch
1000 mtr row
50 65# hang power cleans
1000 mtr row
50 ghd sit ups
1000 mtr row
50 65# push press
1000 mtr row
50 jumping pull ups
1000 mtr row
50 dbl unders
1000 mtr row
50 20# wall ball shots
1000 mtr row
50 (holding)20# d-bells tire step ups
1000 mtr row
50 24 kg k-bell sdlhps
1000 mtr row
50 45# bar oh squats

tabata intervals
bench press 135# or 50% body wt for 20 sec
16# ball slams for 10 sec.
8 intervals
rest 3 min
10-9-8-7-6-5-4-3-2-1
pull ups
ring dips
25# jumping ball slams

*tomorrow is d-day

weighted pull ups

five rep max
5-5-5-5-5-5-5-5
then
tabata style pull ups

double under therapy

perform 50 dbl unders every two minutes for 40 minutes

PRE SEASON WARM UP

24kg k-bell; 30 reps of the following for time:
k-bell swings
push ups
SDLHP
pledge push ups*
snatch, 15 left, 15 right
yoga push ups**

rest 5 min

repeat with 16kg k-bell

compare times

*down, up, right hand touches left breast, down, up, left hand touches right breast
** down, up, body opens up into half plank, straight arm,left hand reaching for the ceiling, repeat with other side.

test