Good Morning 5xPlayer’s choice of a Plyo Jump Work every 2 minutesPistol PracticeLateral Hip Circle WalkLateral GHDSUCalf Raises3 setsBack Squat 3xAMRAP of the best Good Morning set. Between sets Arch Back, Scorpion Stretch, and PVC Bend Over.
Hollow Holds 3x60s between sets before dislocatesWall Facing Handstand Hold and Knuckle Hang 3x30s eachHandstand Practice-Work hip mobility components between practice sets: Single Leg Good Morning, Active Pigeon, and Diagonal StretchPower Clean 115#/75#-Let the focus be sitting back, not leaning … Read More
“Bruck”Run 400mBack Squat 185#/125# 24xPush Jerk 135#/95# 24×4 RoundsU.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station … Read More
Front Squat 7×1Switch between Lat/Tri and PVC Bend Over between setsLateral Hip Circle Walk 24′-48′GHR or Reverse HyperGHDSUCalf Raises3 setsSumo Deadlift 3xAMRAPActive Pigeon, Arch Back, and Straddle Up between sets
Muscle-up PracticeEvery minute on the minute Shoulder Press 1x. Every successful lift add 10# for the guys and 5# for the gals. When there is a failure move onto Push Press and then Push Jerk.