Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility
12:00 – 20:00
Overhead Prep:
Stretch band muscle activation
Single Kettlebell warmup reps
Technique review
Warmup sets
Strength
Levels 2-4
20:00 – 35:00
Overhead Press
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train.
35:00 – 40:00
Then, within five minutes, perform the following number of Strict Presses at 55% of bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.
L4 – 20 reps
L3 – 10 reps
L2 – 10 reps
If you hit your reps in one unbroken set last week, then you should go 5-10# heavier this week (try to increase your heavy triple set as well).
Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Ask your training partners to check your overhead lockout position and keep you honest. If you can’t get the weight balanced over the middle of the foot at full extension, ask your coach how to address the issue: T-spine/shoulder mobility work, pressing technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do.
Level 1
20:00 – 35:00
5 sets (roughly E3MOM)
6 Double Kettlebell Strict Press (increase weight each set if possible)
35:00 – 40:00
2 sets
10 Double Kettlebell Strict Press (use something lighter than your heaviest set)
Conditioning
35:00 – 45:00
Technique practice:
All Levels –
Mace Switch curl – from Landmark 2, rotate through prayer hands to other side (mace is close to body the entire time)
Zombie Squats – from Landmark 2, shoot arms out straight, holding mace parallel to floor, squat, stand back up, pull mace back in, switch curl and repeat on other side
T-Push Ups – front plank, pushup, rotate to side plank, return to front plank, pushup, rotate to other side. If necessary perform pushup with knees on the floor, but come back to regular plank before turning on your side.
L4 – practice HSPU, L-Chinup
45:00 – 60:00
“Don’t Brag, Don’t Boast”
4x
3 minutes AMRAP
1 minute Rest
Each 3 minute interval, get through as many high quality rounds and reps of the following exercises. Rest 1 minute, then start over–try to maintain your output for all four intervals. Be fully in control of your body the entire time. Know what you are doing before you start moving. Focus on steady eccentrics in all the movements–AVOID COLLAPSING to the end range of the exercise.
Level 4
3 Strict Handstand Push-ups (no kip!)
6 L-Chin Ups (hold legs straight out, knees locked, toes pointed away)
9 Alternating Mace Zombie Squats
Levels 2/3
6 T-Push Ups (rotate to full side plank every rep)
6 Chin Ups
9 Alternating Mace Zombie Squats
Level 1
4 T-Push Ups (rotate to full side plank every rep)
8 Ring Rows
12 Squats
L1 – Pushups can be done on knees; Air Squats/VERY Light Goblet squats/or Mace Zombie Squats are all ok