THURSDAY

Warm-Up

2 Sets

30 Seconds @ Each Station

15 Second Transition

- Machine of Choice

- Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)

- Bear Plank Shoulder Taps

- Bradford Press with Lockout

Strength

Every 2:30 x 4 Sets

3 Strict Press + 5 Push Press

Extra Instructions / Points of Performance

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

"Shadows and Whispers"

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Sandbag Bear Hug Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

Objectives / Stimulus / RPE / Workout Strategy

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

Primary Objective: Turkish Get-Up Load

Secondary Objective: Sandbag Load, must be 30 seconds + 

The focus here is on challenging the loads for the Turkish Get-Ups and Sandbag Bear Hug Hold. We are creating some added volume for the shoulders with the Push-Ups and interference, but the overall goal is the load and time under tension with the Turkish Get-Up and Sandbag Bear Hug Hold. 

Optional Accessories

For Quality:

3 Sets

:15 Parallette L-Sit

5/5 Single Leg Hip Thrusts, Heavy Load

-rest :30 b/t sets-

Place a dumbbell on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).