Thursday December 18th

General Prep
2-3 Sets: For Quality
9/7 Calorie Ski Erg or Row
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
10 Deep Lunge Mountain Climbers
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
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Then Load to Working Weights on the Bar

Take 15:00 to Establish
5RM Bench Press

Goal: 90%+ of 1RM Bench

Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:
Every 3:00 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)

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Workout Primer after Bench Press
8 Scapular Pull-Ups
6 Bar Kip Swings
4 Strict Knee Raises
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“Hanging On”
***Before you say "I am not doing that" we have an alternate workout up OR you can do one of the workouts you might have missed this week.
*** this is a lot of toes to bar, Scale Don't Fail! If you havent done this volume lately pick 60 or 80 for time
For Time
100 Toes-to-Bar
Time Cap: 10:00
Score = Time

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Level 2:
As prescribed
If Capped, Record Number at 10:00 Completed

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Level 1:
For Time
75 Hanging Knee Raises
-or-
100 Anchored Sit-Ups

Time Cap: 10:00
Masters 55+:
As prescribed
If Capped, Record Number at 10:00 Completed


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Time Domain: 3-8 minutes
Time Cap: 10 minutes

Stimulus: Gymnastic stamina, grip endurance, midline fatigue management
RPE: 8.5/10

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up
Secondary Objective: Minimize total rest time by having a plan.

Workout Notes and Strategy:
This is a pure gymnastics stamina test. The mistake many athletes make is opening with too large of a set and burning out early. Instead, aim for small, quick, repeatable sets from the start. Anything in the 5–10 rep range will keep grip and midline fresh enough to avoid major drop-off.

Focus on hollow-to-arch positional integrity, consistent timing on the kip, and relaxing your grip between reps when possible. Use controlled breathing during chalk breaks, and avoid hanging on the bar when fatigued. Drop early, reset, and go again. Athletes who stay disciplined and avoid going to failure will finish significantly faster.

Modifications:
- Adjust to Alternating Toes to Bar, Toes to Target, Hanging Knee Raises or Knees-to-Elbows
, V-Ups or Sit-Ups for shoulder limitations

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