MONDAY 180604



Row or Bike

Crossover Symmetry

10 Hollow Rocks


Bear Crawl Down

Crab Walk Back

10 Dislocates

10 Good Mornings

10 Yoga Push ups

Zombie Walks Down

High Knees Back

10 Squats

5 Strict Pullups

Review the Press and Push Press


Strength and Skill:

Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM


Fitness and Performance:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Post total reps from all 32 intervals.

This will take a total of 16 minutes to complete.

Retest from 6 weeks ago.



Roll Posterior

LAX to Pecs and Plantar Fascia

Mash Quads

Couch Stretch

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