Back Squat 8-8-8-8
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
For Total Reps:
3:00 Row for Calories
3:00 Rope Climbs, 15′ Ascent
2:00 Row for Calories
2:00 Rope Climbs
1:00 Row for Calories
1:00 Rope Climbs
TARGET INTENSITY: 9
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
1) Row 60 minutes @ 22-26 strokes/minute + Surges
2) @ 30 minute mark, begin six sets of:
0:30 @ 32-34 strokes/minute
2:30 @ 22-26 strokes/minute
3) 4 Rounds For Time:
9 Strict Handstand Pushups, challenging deficit
9 Bar Muscle-Ups
18 Pistols, 24kg/16kg kettlebell, alternating
(TIMECAP: 20:00, TARGET INTENSITY: 8 )
Strict HSPU: Athlete should be able to complete each round in 3-4 sets with short breaks. Select deficit accordingly.
MOD1: Strict HSPU without deficit,
MOD2: Kipping HSPU
MOD3: HSPU from Box
MOD4: Kettlebell strict press.
Bar Muscle-Up: Athlete should be able to complete each round in 3-4 sets with short breaks.
MOD1: Scale repetitions accordingly.
MOD2: Chest-to-bar pullup and Dips
Pistol: Athlete should be able to complete each round in no more than two minutes.
MOD1: Scale load accordingly.
MOD2: Very light weight for counterbalance
MOD3: Box variance