MONDAY, MAR 28
STRENGTH 1 – Push Press
Every 2:30 x 5:
5 push press
Spend ~5 minutes building to your starting weight. You may build in weight each set.
STRENGTH 2 – Front Squat
Every 2:30 x 5:
3 front squat
Spend ~5 minutes building to your starting weight. You may build in weight each set.
TUESDAY, MAR 29
METCON
For time:
50/40 cal row
40 sit-up, abmat or GHD
30/24 cal assault bike
20 single-DB devil’s press
150 double-under
20 single-DB devil’s press
30/24 cal assault bike
40 sit-up, abmat or GHD
50/40 cal row
WEDNESDAY, MAR 30
“Cliffhanger”
For time:
21-15-9
Shoulder-to-overhead (155/105)
Pull-up
*200m run after every time you drop the barbell or drop off the pull-up bar.
METCON – Cliffhanger (TIME)
For time:
21-15-9
Shoulder-to-overhead (155/105)
Pull-up
*200m run every time you drop the bar or come off the pull-up bar
Should you try to hold on, or plan some breaks? Only place the barbell can rest is in the front rack or overhead (not at the hips or on the back of the shoulders).
Compare to 11/3/21
ACCESSORY
3 sets:
10 supinated grip body row
10 dual DB z-press
THURSDAY, MAR 31
STRENGTH – Deadlift
EMOM 10:
2 deadlift @ ~80%
The barbell weight stays the same across all 10 sets, so warm up to your working weight first.
METCON
AMRAP 8:
8 deadlift (245/165)
2 rope climb
FRIDAY, APR 1
Breaking Away
AMRAP 20:
200m run
2 thruster*
Begin at ~50% of 1RM thruster. Barbell starts from the floor, build in weight each round (small jumps, 5-10 lbs). Score is max thruster weight, note rounds completed in comments.
This workout is part the the Outlier running and lifting benchmark series.