Author Archives: Keith Nelson

Bench press

10-8-6

*Stop 2 inches above the chest and press back up

*10 Pull-ups or inverted rows after each set

 

then

 

With a buddy:

10 RFT:

Partner A: 300 m Row

Partner B: Handstand hold

*Switch every 300 m. A can only row while B is in a handstand hold.

Deadlift (2” deficit)

10-8-6

*15 KB squats after each set. Use a weight that is challenging for both exercises, but focus on position above all else. Touch and go reps are ok.

 

then

 

15 min AMRAP:

10 DB Hang clean and jerk each arm 50/30

10 Toes to bar

50 Double unders

*any variation for clean and jerk

Push press

10-8-6

*10 Dips after each set. Use a weight that challenges you for each of the given rep ranges.

 

then

 

5 rounds:

100 ft Single arm KB OH Carry R

100 ft Single arm KB OH carry L

100 ft sled push

50 ft Double kb Front rack walking lunge

 

Deadlift

10-8-6

*Start at around 65-70% of your best deadlift and increase gradually each set. Touch and go reps are ok.

**15 KB squats after each set

 

then

 

With a buddy:

8 RFT:

Bike 25 cals

Deadlift hold at top 225/155

Partner A can only bike while partner B is holding the top of a deadlift at full extension. If partner B, sets the weight down, partner A has to rest. Complete a full round before switching. Scale the weight as needed.

Strict press

10-8-6

(Start with a weight that feels like about 70% and increase each set.)

*10 Dips after each set

 

then

 

5 rounds for completion:

100 ft Farmers carry R

100 ft Farmers carry L

100 ft Reverse sled drag

7 Buddy tire flips

10 DB Strict presses