Workout 1
20x Shoulder Passes
2×5 Wall Squats
2×10 Band Retractions
2x15m Lunge + Quad Stretch
2×10 Squats
3×10 Push-ups
Then:
P1 200m Awkward Carry (60/40# Sandbag over shoulder, 60/40# KB in FC position)
P2 Max Effort Ski for the duration of Carry, record calories
P3 Rest
Switch, 12 minute rotation
Then:
P1 15x Whip Smash + 15m Rope Pull/Sprint
P2 Max Reps Sledgehammer on Tire (1:1)
P3 Rest
Switch, 12 minute rotation
Then:
P1 30m Heavy Reverse Sled Drag @ 135#
P2 Max Effort Wall Ball for the duration of Sled Drags, record reps
P3 Rest
Switch, 12 minute rotation
Then:
Cool Down
 
Workout 2
20x Shoulder Passes
2×10 Band Retractions
3×10 KBS, increase load
Then:
Work up to 3RM Chin-up @ 3010 tempo
4-4-3-3
Then:
Chin-up Clusters
1-1-1-1-1
Rest 15s between REPS
This is one set, do 3
Then:
Work up on Snatch-Grip DL
6-5-5
Then:
5×5 Snatch-Grip Deadlift
Then:
Cool Down with Powell Raises
 
Coach’s Comments
N/A
 
Photos
Check out this cool little positional hold I came up before my OLY lifts the other day. I like it because you can settle deep into the squat position, leverage the barbell, pull the scapula back, and just sit. Try for a minute.

Check out this cool little positional hold I came up with before my OLY lifting session the other day. I like it because you can settle deep into the squat position, leverage the barbell, pull the scapula back and down, and just sit. Try it for one minute.

Kian turned 39 yesterday. I bought him 39 reps of Front Squat at bodyweight.

Kian turned 39 yesterday. I bought him 39 reps of Front Squat at bodyweight. It’s the gift that keeps giving.

Why is it called an Awkward Carry. Well, you have two different shaped implements and picking up the KB with the bag on your shoulders is awkward at best.

Why is it called an Awkward Carry? You have two different shaped implements and picking up the KB with the bag on your shoulders is, well, awkward. Keep that back flat and use your legs.

The girls grinding it out on Reverse Sled Drags.

The girls grinding it out on Reverse Sled Drags.

Feeling the sting of the Drags.

Feeling the sting of the Drags.

Feeling the sting of the Carries and Ski Erg.

Feeling the sting of the Carries and Ski Erg.

The last thing you want to do is drop the bag and have to pick it back up again. So when it starts slipping you do everything you can to keep it on your shoulder.

The last thing you want to do is drop the bag and have to pick it back up again. So when it starts slipping you do everything you can to keep it on your shoulder. AJ fighting.

Victor with the sideways drag.

Victor with the sideways drag.

Set up and foot position is everything.

Set up and foot position is everything.

Kara unleashing on the tire.

Kara unleashing on the tire.

The atlas stones are arriving. Two more tomorrow.

The atlas stones are arriving. Two more tomorrow.

The rope starts light but gets 5% heavier each set. by the end of 12 minutes it becomes a grind.

The rope starts light but gets about 5% harder each set. By the end of 12 minutes it’s a grind.

Whip Smash.

Whip Smash.