Don't get soft, be a Warrior
In the first half of this cycle, we focused on 2 strength days and 2 conditioning days, with added conditioning on strength days. We are cutting back on the conditioning and doing more strength work now. You can add conditioning as you see fit.
1. KB bottoms up clean and press 3x6-8
2a. BB press 5x5
2b. Scapular retractions 5x10-15
-hanging from pullup bar, retract and squeeze your scapulae and pause at top, repeat, don't relax at bottom and let your shoulder come out of socket, stay active
3a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest about 30-45 seconds
3b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest about 60-90 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit
1 arm KB snatch 10/10
sitouts 20
recline rows 15
burpees 10
1. KB bottoms up clean and press 3x6-8
2a. BB press 5x5
2b. Scapular retractions 5x10-15
-hanging from pullup bar, retract and squeeze your scapulae and pause at top, repeat, don't relax at bottom and let your shoulder come out of socket, stay active
3a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest about 30-45 seconds
3b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest about 60-90 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit
1 arm KB snatch 10/10
sitouts 20
recline rows 15
burpees 10
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