TUESDAY

Warm-Up:

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Press Progression

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ 75% + of Strict Press

Extra Instructions / Scaling Adjustments

The focus today will be to build to a heavy set of 4 on strict press and follow that up directly with 4 Press to add some dynamic speed and tension to the lift. This will help activate more muscle fibers and get the body primed and ready to tackle a new 3RM next week.

“Vice Grip" For Time:

Fitness

8 Rounds

4 Alt Single DB Devils Press

4 Pull-Ups

-into-

30 Lateral Burpees Over DB

Performance

8 Rounds

6 Alt Single DB Devils Press

6 Chest to Bar Pull-Ups

-into-

30 Lateral Burpees Over DB

Dumbbell: 22.5/15kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 11:00-13:00

Time Cap: 18:00 minutes

Score: Time

RPE: 8/10

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

Athlete Strategy and Notes:

Today will test our grip and dynamic pulling endurance through the first 8 rounds, before transitioning to a mental fortitude and raw fitness check to wrap this up. Look to keep the pull-ups unbroken as long as we can today, and focus on relaxing the hands on the dumbbell as often as we can to minimize grip fatigue. Once we get to the burpees, it's time to set this thing on fire. The devils press will be performed with no stop allowed at the shoulders today, but you may redip under the dumbbell as you pull overhead.