Thursday 8.15.19



A. Deadlift 

5 x 5 @ 70% 

Rest 90 secs to 2 mins between sets 


B.  3 RFT: 

500m Row 

10 Single Arm Russian Single Arm swings 53/35 (right)

5 Kettlebell Snatchs (right) 

10 Single Arm Russian Single Arm Swings (left)

5 Kettlebell Snatches (left) 

200m Suitcase carry (switch at 100m mark) 

C.  Accessory 


Dumbbell Bench Press 

3 x 10 (Increase weight each set) 

Dumbbell chest flys 

3 x 10 

** superset with burnout Banded Chest flys


Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

B. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches