THURSDAY

Warm-Up

For Quality

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:30/:30 second Banded Front Rack Stretch

Then..

Get to Working Loads on Deadlift and Bench Press

Strength Superset

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%

% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

"Shadowlands"

For Reps:

8:00 AMRAP

3-6-9-12...

Burpee Pull-Ups

Shoulder to Overhead

Barbell: 60/40kg

For scoring purposes:

Finishing 15 - 90 Reps

Finishing 18 - 126 Reps

Finishing 21 - 168 Reps

Finishing 24 - 216 Reps

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Optional Accessories

Part A:

3 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 - Dual Dumbbell Hammer Curls, Moderate

Station 2 - Dual Dumbbell Tricep Kickbacks, Moderate

For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.