1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press
Intended Stimulus: Today’s strength work is not for time, but the intention is that you will move continuously between movements without extra rest, except for the loading or unloading of weights or implements. The movements are arranged so that there is minimal interference between movements (i.e., push/pull format) and you will be able to work at heavy, near maximal loads. Use your notes from last week’s workout to keep the same pace, but try to add load.
10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats
Intended Stimulus: Develop capacity with a “heavier-than-normal” load. Scale rounds before scaling load. Slow down before scaling load. The goal here is to get out of your comfort zone with loading. It is understood that you will work more slowly, and with extended rest with the heavier loading. For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.
15 Minute Soft Cap.