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Dynamic Mobility and Activation:

Three sets of:

L-Sit Hold x 15.15.15

Strict Handstand Push-Up Negatives x 5 reps to 5 Deficit @ 50A1

(L- sit- nope! I got like 5 sec!)

( handstand- Zero deficit for me and I still struggle to get a rep count. That negative 5sec down ain’t no joke!)


Three rounds of:

Sandbag Clean & Press x 10 reps (Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)

Immediately followed by. . .

100-Foot Hand-Over-Hand Rope Pulls

( did the sandbag clean. I didn’t do the push press coz all sand bag too heavy for me to overhead press them! I try slam ball but they too small to press them overhead!)


Five sets of:

30 second Sled Push

10 Sandbag Squats (bear-hug hold; heavy but unbroken)

30 second Sled Push

Rest 3 minutes

( lmao I died even though it was only 30sec assault bike! And I wasn’t even going 100%! My leg are dead after sandbag squat so I didn’t really went hard on the last 30sec)


Three sets of:

Pallof Press x 10 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side Rest 30-45 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest as needed

( that abs-wheel rollout man… no comment!)



Every 4 minutes for 24 minutes (6 sets): Assault Bike or Row or Ski-Erg 60 seconds

(Did this after the PM section)


Warm up:

Take 8–10 minutes to roll out your hamstrings and pecs and then . . .

Two sets of:

Biceps Opening Curls x 5/5/5 reps https://www.youtube. com/watch?v=OXnOI4zCZD0&feature=youtu.be

Rest as needed

Triceps Opening Extensions x 5/5/5 reps https://www. youtube.com/watch?v=NguXImt7Q9I&feature=youtu.be Rest as needed

and then . . .

Row x 500 meters @ a relaxed pace Inchworm Walks x 6 reps

( All done)


Two Sets of:

Single Leg Depth Drops x 5 reps each leg https://youtu.be/9N5CzYHNQ30

(I don’t have a good body balance but I did okay with this one)

followed by…

Two Sets of:

Depth Drops to Split Jerk Position x 5 reps each leg

(This one- nope)


Every 3 minutes, for 18 minutes (6 sets): Tempo Front Squat x 3 reps @ 23X1

*Sets 1-2 = @ 65% 1rm *

Sets 3-4 = @ 71% 1rm *

Sets 5-6 = @ 77% 1rm

(I try to go as deep as I can on my squat and hold it there, and of course it was easy to hold it there! Don’t know I’m doing this right or wrong!)


Three sets of:

Prone Hamstring Curls x 10 reps @4111

Rest 30 seconds

Reverse Hypers x 20 reps

Rest 60 seconds

( no comment- why? Coz I hate these! Why? Coz they kill me!)


Three sets of:

Single Arm DB Bench Press (right) x 10 reps

Rest 30 seconds

Single Arm DB Row (right) x 10 reps

Rest 30 seconds

Single Arm DB Bench Press (left) x 10 reps Rest 30 seconds

Single Arm DB Ro (left) x 10 reps

Rest 60 seconds

(Bench @30# and row @35#, I like the DB bench coz It’s single arm DB so it also good for working on shoulder stabilization! Sth that I should be doing more but whatever… :D)


Dynamic warm up:

Partner T-Spine Stretch x 30 seconds each partner https://www.youtube.com/watch?v=HwjE- q1Bq5c&index=8&

Band Assisted Hamstring Floss x 15 pulses per leg https://www.youtube.com/watch?v=sIxVKNIC1J0&

and then …

Upper Body Warm-Up Series https://www.youtube. com/watch?v=Gn_ePJfV49Q&

Leg Reach x 5 reps https://www.youtube.com/watch?v=- pzc3o8mERw&index=8&

and then …

Prone Cuban Press for Ring Muscle-Ups https://www. youtube.com/watch?v=SxPVVMA632Q&feature=yo

( I can’t play some of the video so I just look it up and do random stuff)


Every 3 minutes, for 15 minutes (5 sets): Back Squat

*Set 1 – 6 reps @ 64% 1rm

*Set 2 – 4 reps @ 73% 1rm

*Set 3 – 2 reps @ 85% 1rm *Set 4 – 2 reps @ 87% 1rm *Set 5 – 1 rep @ 92% 1rm

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87% 1rm

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

( max reps- 7reps! The weight felt heavy today so yeah 7reps is all I got!)


Two sets for max reps of:

60 seconds of Stiff Leg Deadlift Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

(2 sets- 32, 35 reps! It is light but it hurt!)

Followed by. . .

Two sets of:

Reverse Hypers x 30 reps @ 1010

Rest as needed

Banded March with Front-Loaded Carry x 3 minutes

Rest as needed

( I did this yesterday. man this one hurt the most)


For time:

2000 Meter Row

100 Wall Ball Shots (20/14; 10#) 50 GHD Sit-Ups

25 Strict Pull-Ups

( for time-29min sth- I don’t remember. Lmao I use the band for pull up and still it took me forever to finish the workout!)


Four sets of:

Single Arm Dumbbell Row x 6-8 reps each arm @ 2112

(2 second squeeze at the top)

Rest 30 seconds

Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121

Rest as needed

( DB row @35#, and DB press @25#! I also did this one yesterday and this one man I work up and my arm sore as hell!)


Dynamic mobility

One set of:

Wrist Stretch x 30 seconds pulsing https://www.youtube. com/watch?v=4fRahfdxbhs&

and then . . .

Foam Roll Lats x 60 seconds per side and then . . .

Two sets of:

Scap Push-Ups x 10 reps Push-Ups x 10 reps Banded Squats x 10 reps V-Ups x 10 reps

( take me probably 15mins :D)


Three sets of:

Max Rep Wide-Grip Supinated Strict Pull- ups (Goal is 10+ reps, if you cannot acheive this use band assistance)

immediately followed by…

Dumbbell Strict Press (heavy for 5-6 reps) immediately followed by…

Max Rep Dumbbell Push Press (as Julien would say “”Stop when your arms fall off””) Rest 2 minutes

(Pull up- 10reps I use 2bands lmao)

(Strict press- 30# I tried 35# but too heavy)

(Max reps- @30# 3sets- 8,7,6reps u know I got zero upper body strength)


Four sets of:

Med Ball Rotating Side Toss (Right) x 10-15 reps

Immediately into

Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds

Rest 30 seconds

Med Ball Side Rotating Side Toss (Left) x 10-15 reps

Immediately into

Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds

rest 30 seconds

Kettlebell Biceps Curls x 8 reps

( no comment here. :D)


Four rounds for time of:

30/25 Calorie Ski-Erg or Row

20 Dumbbell Walking Lunges (70/50#) (farmers hold)

100-Foot Sandbag Carry (200/150# at chest height)

(For time: 28:33. Took me forever to finish the workout. I tried to go fast but man I need a second before I pick up that sand bag! And that hot weather is not help either!! This one was tough but I actually like it except the ski-erg. Errrrr~ I just hate upper body workout!!)



Front Rack Partner Assisted Stretch x 60-90 seconds https://www.youtube.com/watch? v=65aPibUASHA&list

and then …

Honest Hip Cars x 2-3 reps per side https: //www.instagram.com/p/BfwZSQBlLXW/

and then …

Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval https://www.youtube.com/watch?v=fu2ut5- 4cwM&

Straight into …

Banded Monster Walks x 10 reps fwd/bck https://www.youtube.com/watch? v=mtLFiLyifPM&index=10&

Banded Lateral Walks x 10 reps each direction https://www.youtube.com/watch? v=5bO9tD3FbWk&index=11&

Air Squats x 15 reps


Every minute, on the minute, for 10 minutes: 5 Overhead Sandbag Toss (light – 75 lbs)

5 Tall Box Jumps

(jump as high as you can and land as softly as possible, then step down)


Three sets of:

Close-Grip Bench Press x 5 reps Immediately followed by. . .

Bench Press x 5 reps

Immediately followed by. . .

Wide-Grip Bench Press x 5 reps Immediately followed by. . .

100-Foot Hand-Over-Hand Rope Pulls Rest 2 minutes


Three rounds for time of:

100-Foot Farmer’s Carry (Bodyweight) 20/15 Calorie Assault Bike

20 Sandbag Squats (150/100#)


Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x10 Reps Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x10 Reps Rest as needed

Kettlebell Biceps Curls x 8 reps

Rest as needed

Minutes to Complete Phases A-D:

Probably 2 hrs??

How Spent Are You, on a Scale of 1-10?

Ummm..idk I did everything though..


B: 50# for sand bag toss

C: all 75#, 100# rod pull

D: 14:30, 70#KB each


Dynamic warm up:

Squat Rocks x 45 seconds https://www.youtube. com/watch?v=PDS5FVq_WdY&index=8&

Deep Squat Progressions x 5 reps https://www.youtube. com/watch?v=mVsg948mHc0&index=4&

Shoulder Circuit

Bicep Openers x 10 reps https://www.youtube. com/watch?v=M5HVq5ZGAK0&index=26& Xiopang x 10 reps https://www.youtube.com/watch? v=IFogvD_J2Vc&

Bent Over Rows x 10 reps https://www.youtube. com/watch?v=JTmjtnvA9tA&index=27&

Bicep Curl + Push x 10 reps https://www.youtube. com/watch?v=J73kAZQNDF0&

Plank Walk x 20 meters https://www.youtube. com/watch?v=M8ja0TVNG50&index=69&

Barbell Warm-Up

Clean-Grip Romanian Deadlift x 3 reps Clean Pulls x 3 reps

Power Clean x 3 reps

Front Squat x 3 reps

Press x 3 reps

Full Clean x 3 reps


Every two minutes, for 12 minutes (6 sets): Front Squat x 3 reps @ 80-83% 1rm


Five sets of:

Unsupported Seated Strict Press x 3 reps (tough reps)

(sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes


Three sets of:

20 Dumbbell Skull Crushers

20 Dumbbell Tate Press

20 Dumbbell Floor Press

(perform as a complex laying flat on the floor.)

Rest 90 seconds


Every 8 minutes, for 32 minutes (4 sets), perform the following for times:

1000 meter Bike Erg or Assault Bike (25/20 Cals)

20 Front Racked Walking Lunge Steps (12- 20kg Kettlebells)

20 Hip Extensions

Minutes to complete A-D:

1hr and 40minutes

How spent are you on a scale of 1-10:

(do u mean the time spent at the gym???) probably 10- I spent like 3hours there lol, the first hour, I was chilling 😎


A: @145#

B: @65#

C: 10# for skull crush & 15# for the rest!

D: 4sets ( 4:40, 4:36, 4:16, 4:22). 16kg for KB front rack! Next time go harder on that bike!!!


Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Inchworm Walk x 3 reps DEMO – https://www.youtube.com/watch?v=6SePBwnOA0Y&index

Minute 2 – Hamstring Floss x 10 reps per leg DEMO – https://www.youtube.com/watch?v=bjommP8On20&list

Minute 3 – Russian Baby Makers x 10 reps DEMO – https://www.youtube.com/watch?v=GiKENv5Rgqg&list


Every 90 seconds, for 6 minutes (4 sets):

Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every minute, on the minute, for 4 minutes (4 sets):

Tall Clean x 2 reps


Two sets of:

100-Foot Overhead Yoke Carry

(as heavy as possible; keep shoulders down and lats engaged)

Rest 2-3 minutes followed by…

Two sets of: Sandbag Carry x 100 feet

(as heavy as possible, but you cannot drop the bag or it’s too heavy)

Rest 2-3 minutes


Four rounds for time of:

15 Toes-to-Bar

12 Thrusters (105#)

9 DB Bench Press (35# per hand)


Warm up: done

Clean(sot press): @55#

Tall clean: 95#


Yoke carry: skip :D:D

Sand bag carry: 100#


4rnds for times: ( 2rounds+2)

T2b (took me forever! I really need to work on this :D:D)

12 thruster (I know that my max was 110#! But I really wanted to go for the weight as you prescribed above so yeah I did all my thruster single!!)

DB bench: 25# ( I thought I should go lower weight on this since I go heavy on thruster ://)