What will we do today? Who will be working out? Always fun to see whoever shows up!
Love hard when there is love to be had. – Bob Marley
GENERAL WARM-UP (~10:00)
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements
(Ok – someday I am going to figure out how to do all these jump rope things. When I was MUCH younger I loved jumping rope and was really good at it. It has to still be there somewhere???)
2 Rounds
0:30 Banded good mornings
0:30/0:30 Spiderman stretch
Downdog Sequence 2
0:10 Downdog
0:10 Updog
0:10/0:10 Downdog with shoulder circles
0:10 Updog 0:10/0:10 Downdog with ankle reach
SKILL AND BUILD UP (~8:00)
Shoulder Press Prep (~4:00) (35# barbell)
0:30 Barbell overhead hold
10 Bradford presses
0:30 Barbell overhead hold
5 Shoulder presses
Ring Dip Prep (~4:00)
0:10 Ring top support
0:10 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
4 Strict ring dips
Notes For the ring dip movements, keep feet on the ground or use band assistance as needed. You can structure this section where half of the athletes perform the ring dip drills while the other half is performing the shoulder press drills to utilize equipment as needed.
Ok – I really can’t do this. I don’t think my arms will ever be strong enough. Today Matt had me use a band and then try it. It actually sort of worked. I could do some with the help of a band. Ok – I won’t give up – I will someday be strong enough.
BUILD UP (~6:00)
2 Rounds
3 Shoulder press (35# bar)
3 Box jumps (16″ box step ups)
3 Ring dips (round 2 only) (with band)
30ft./30ft. Single-arm farmers walk (25# kettlebell)
Notes Use the intended workout weight on the second round of the shoulder press.
For the box jumps, use a low box on round 1 and a medium box on round 2.
Perform additional warm-up sets for the box jumps as needed.
As noted, the ring dips are only being performed on round 2.
Use the intended variation to be performed in the workout.
For the single-arm farmers walk, use a light to moderate load on round 1 and load that is at or slightly below the intended workout weight for round 2.
WORKOUT (~17:00)
For time: 17:25
5 Rounds
10 Strict shoulder press (95lbs/65lbs) (40#)
10 Box jumps (30″/24″) (16″ box step-ups)
10 Strict ring dips (band assisted)
100ft/100ft Single arm farmers walk (70lbs/53lbs kettlebell) (25# kettlebell)
Notes This is largely an upper-body pressing stamina focused workout with the box jump thrown in the mix to add a power element that may also jack up the heart rate.
The shoulder press load is moderately loaded and should allow for athletes to complete the first 2 rounds unbroken. It is acceptable for the athletes to be forced to break up the round of 10 reps on rounds 3-5.
The box jump height is relatively high but should allow athletes to perform reps at a relatively consistent pace.
The strict ring dip volume may be the most difficult aspect of this workout for many athletes.
Ideally, each round of 10 reps is completed in less than 0:60-1:15.
The single-arm farmers walk is intended to be completed without the need to put the dumbbell down on each 100ft effort.
MOVEMENT AND EQUIPMENT OPTIONS
Strict Shoulder Press
*Use a load that allows for 10 reps to be completed unbroken for the first 2-3 rounds.
Box Jumps
*Use a box that allows for consistent reps, however, today is intended to be a little more challenging than usual.
Strict Ring Dips
*Reduce reps to 5-7 to achieve strict reps.
Choosing a bar for strict reps today is a great choice.
*Split reps between strict ring dips and band assisted ring dip, for example, 3 strict reps, 7 banded strict reps per round.
*Banded strict reps, use a challenging band.
*Ring dips with feet on the floor
Single Arm Farmers Walk
*Use a load that allows for 100ft to be completed unbroken on both arms.
Minimal Equipment Options
Dumbbells Available
5 Rounds for time
10 Dumbbell shoulder press
10 Broad jumps (~5-6ft.)
15 Dumbbell floor press
100ft/100ft Single arm farmers walk
Bodyweight Only
5 Rounds for time
10 Strict handstand push-ups
10 Broad jumps (~5-6ft.)
10 Tiger bend push-ups
0:45/0:45 Side plank
Enough for today. Don’t feel too bad. But I’m sure I’ll feel it later.
Have a good day everyone!
Yes, the end of the work day and my arms and legs really feel the workout. I’m tired.
1heckofablog.com 
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