30 Seconds Ski/Rower Easy Pace 10 Seated Paloff Press, Hit both sides 15 Wide Grip Lat Pulldowns, Light light loading 10 Plate Halos, 5 Per Side/Direction __________________________ 3 Rounds Executed Perfectly Minimize Rest Between Total Rounds Rest Minimum To Execute Movements Perfectly

-Todays goal is to use IMMENSELY low weight bags and focus on technique and set up - Use weights that are absurdly lower than any weight you've used in Competition 10 MIN EMOM -1 Bag Toss, Focusing on Following through and distance from crossbar/target

10 Mins Empty Log Practice/Warm up _________________________ 15 Mins Build To Quality Double, 6-7/10 Effort, Set should not exceed 15 Seconds Look ahead to see work to plan accordingly __________________________ THEN Drop 15% 3 Sets of 5 Clean And Press Each Rep Rest 2 Minutes

Incline Barbell Bench Press

3 x 8

Lu Raises

3 x 15

DB Overhead Tricep Extension

3 x 15

Seal Row

3 x 12

4 Rounds ___________________ 10-15 Ring/TRX Rows, Easy Body Line Control Eccentric, Nowhere near Failure 50ft Seated Sled Drag Face Pull, Light Loading 50ft Dual KB/DB Overhead Carry, Ribs Down Focus ______________________ Rest 15-30 Seconds Between Movements Rest 30-60 Seconds Between Rounds At Most

10 Scap Pull Ups into 15 Second Passive Hang with Knees Raised at 90 3 Sets High Execution Rest 90 Seconds

10 Cossack Squats, 5 Per Leg, Unweighted 12 Band Pull Aparts, Thumbs OUT 10 Deadbugs, 5 Per Side 5 Goblet Squats, 1 Sec Pause In Hole Each Rep ____________________________________________ 3 Rounds Executed Perfectly Minimize Rest Between Total Rounds Rest Minimum To Execute Movements Perfectly

Paused Front Squats

3 x 5

Safety Bar Good Morning

3 x 8

Options For Conan Substitute: A) Yoke Zercher Carry/Standing March B) Axle Bar Zercher Carry/Standing March -------------------------------------------------------------------- -Matching Weights to this event will be almost impossible given the nature of the implement. -These first few weeks we are simply trying to get you conditioned to a long zercher unbroken carry. -Read Sets/Reps/Rest times as guides on Loading --------------------------------------------------------------------- 8 Sets Of 30 Seconds On 30 Seconds Off Use a Running Clock Stick To Work/Rest Time Same Loads All Sets This Week Go Light

Weighted Box Step Up

3 x 20

Reverse Lunges

3 x 20

4 Rounds __________ 2 Minutes Continuous Reverse Sled Drag 50ft Single Arm Farmers Carry, Left 50ft Single Arm Farmers Carry, Right 8-10 GHR (banded/assisted if needed), Control tempo ____________ Rest 15-30 Seconds Between Movements Rest 30-60 Seconds Between Rounds At Most

Reverse Hyper

3 x 15

Passive Hang on Pull Up Bar

3 x 20

Turkish Get Up

1 x 30

20 KB Pull Throughs From Front Plank 10 Stir The Pot, 5 Per Direction 10 Strict Single Leg Raises, 5 Per Leg 3 Sets Rest 15 Seconds Between Movements Rest 90 Between Sets

Thoracic Flow

1 x 15:00

Squat Flow

1 x 15:00

Cardio

1 x 20:00

10 Banded KB Swings, Go VERY light 10 Quarter Squat Jumps 10 Side Plank Rotations, 5 Per Side 30 Seconds Bike ____________________________________ 3 Rounds Executed Perfectly Minimize Rest Between Total Rounds Rest Minimum To Execute Movements Perfectly

Heavy Bag Day 10 Min EMOM 1 Moderate Bag Weight ***Bag Weight*** The goal is to hit near Common Comp Heights, 10-15FT, for most competitions based on Class you've competed in. ALLLL 10 Throws must be NOWHERE Near maximal

10 Mins Light Axle Practice/Warm up ______________________________ 15 Mins Build To Quality Single 7/10 Effort Look ahead to see work to plan accordingly ________________________________ THEN Drop 15% 3 Sets of 5 Clean And Press Each Rep Rest 2 Minutes

Pendlay Row

4 x 8

Chest Supported Y Raise

3 x 12

Trap 3 Raise

3 x 15

Landmine Twist

3 x 20

4 Rounds __________ 100ft Empty Sled Push into 15 Calories Bike Sprint ___________ Zero Rest Between Sled-Bike Rest 2 Minutes Between Rounds Goal this week is for all 4 rounds to as close as possible in terms of Times/Intensity

50ft Shuttle Run, 25 Down And Back 10 Unweighted Hip Extensions 10 Unweighted Single Leg RDLs, 5 Per Leg 10 Bird Dogs, 5 Per Side ____________________________ 3 Rounds Executed Perfectly Minimize Rest Between Total Rounds Rest Minimum To Execute Movements Perfectly

Work up to a heavy single around RPE 8-9 DO NOT MAX OUT THEN Drop 15% of Heavy Single Do 3x5

Every 3 Minutes x 6 Sets Sets Begin At 0,3,6,9,12 On A Running Clock _______________________________ 100FT Farmers Carry, Turn At 50FT, Alternate Side You Turn On Each Set ________________________________ Limited Rest Time This Week. Same Weight All Sets. Go Light And Use This To Practice The Turns. 6-7/10 Effort This Week

-You will need 2 Bags. 1 Heavy Bag For Front Carry, 1 Light Bag For Shouldering. -There should be at least a 30-70LB Difference between the 2 bags. -Allow Rest Times To Dictate Loads. GO LIGHT ______________________________________________________________________ 4 Sandbag To Shoulder W/Light Bag 100FT Sandbag Carry W/Heavier Bag, 50 Down And Back 4 Sandbag To Shoulder W/Light Bag _______________________________________________________________________ Rest 3 Minutes 4 Total Sets 6-7/10 Effort

3 Sets Of 20 Calf Raises Set 1, Externally Rotated Set 2, Neutral Set 3, Internally Rotated Rest 90 3 Sets Of 12 Tibia Raises Weighted, Pause At Top Each Rep Rest 90

Incline Bicep Curls

3 x 15

Zottman Bicep Curls

2 x 25

Walk

1 x 20:00