Take the Plunge
Weighted Pull-ups
3-3-3-3-3
*Move up in weight each set till failure.
~Rest 5 min~
Bench Press
10-8-6-6-4-3-2
*Move up in weight each set, but do not take any set to failure.
For time:
50 strict press @ 95
50 Ring Rows
50 Walking lunges @ 95
*Competitor: As prescribed
*Established: 75/75
*Recruit: If you cannot do pull-ups for strength session work on pull-up negatives. 45/45
Post loads and time to comments.
Notes:
Stop set when movement loses explosives or max number of reps is reached.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand Release Push Up
4 rounds
*Rest 30 Seconds between exercises and 1 minute between rounds.
*Competitor: As prescribed
*Established: Hand Stand Hold/3×10 toes to bar
*Recruit: Feet Elevated Push Up/3×10 knees to elbow/Rear Foot Elevated Split Squat
4 Rounds for time.
Lunge Jump x 16
Spiderman Push-Up x 10
Chest to bar Pull-Up x 5
Somersault x 4
V-ups x 10
Post results to comments.
Squats
3-3-3-2-2-2-1-1-1
*Sets of 1 should not exceed 95% of your 1 RM (But you guys won’t listen anyway!! JK it has been fun to see the PRs.)
~Rest 5 min~
3 x 10 reps Squat @ 50%
15-12-9-6-3
Push Jerk @ 135
Hand-Release Push-Ups
Double Unders
*Competitor: As prescribed
*Established: 95/4x single unders
*Recruit: 65/3x single unders
Post loads and time to comments.
Strict Press
3-3-3-2-2-2-1-1-1
*Sets of 1 should not exceed 95% of your 1 RM
~Rest 5 min~
3 x 10 reps Press @ 50%
7 Rounds For time:
2 Strict Pull-ups
4 Hand Stand Push-ups
8 KB Swing @ 2 pood
*Competitor: As prescribed
*Established: 1.5 Pood
*Recruit: Pull-up progressions/Elevated Push-ups or Hand release/1 Pood
Post loads and time to comments.
Deadlift
3-3-3-2-2-2-1-1-1
*Sets of 1 should not exceed 95% of your 1 RM
~Rest 5 min~
3 x 10 reps deadlift @ 50%
“Mile Love”
For time:
As fast as humanly possible…
Run 1 mile
Every 100m 10 push-ups and 10 squats
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post loads and time to comments.
