Tuesday
Baseline
2x
1/1 Arm Bar
5 Prying GSQ
5/5 Thrusters
5/5 Single Leg Deadlifts
Practice
5 min TGU
5x
5/5 Weighted Step Ups
3-6 Pullups (amplify or modify as needed to stay within that rep range)
5/5 Single Leg Deadlifts or 5 Suitcase DL
5/5 Military Press
Your first 2 sets should be fairly light, with your last 3 being as heavy as possible, with good form. These are called grinds, or SLOW lifts. It should be heavy enough that the weight is moving slowly… not explosively! Take your time, rest as needed between sets, and use the talk test throughout to ensure you’re taking enough rest.
Then, 5 mins Swings
Set the bell down when your swings start to slow down. Don’t wait until you feel like you're dying! Stay moving… do some jumping jacks or walk. Pick the bell back up when you feel able to get some more high quality, quick swings. Repeat until the 5 minutes are up.
Durability
Brettzel and alligator breathing