Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
2×10 Dislocate
2×5 SOTS OH Combo
Then:
Work up to a heavy OHS
Then:
4×4 OHS @ 185#
Rest 2 min between sets
Then:
5x(30sec work/90sec “rest”) Ski @ >175m Pace
During “rest” complete 10x GS @ 70#
Then:
300sec OH Slosh Pipe
Then:
10-1 Push up Ladder
Then:
Cool Down

Participant: Antonio, OHS, Ski/GS(176m,175m,176m,176m,184m), Slosh Pipe, Push up Ladder

 

 

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 RDL @ 70# KB
Then:
Work up to a heavy DL
Then:
5×2 DL @ 80% 1RM (405#)
rest 3 min between sets (chase it with 10x Ring Push ups)
Then:
300sec OH Slosh Pipe Hold

Participant: Jeremy, DL, Push up, Slosh Pipe

 

 

Workout
10min Row @ easy Pace
Then:
3×5 Dislocate
Then:
Work up to a heavy BP
Then:
10×10 BP @ 155#
chase it with 5x Pull ups
rest 2-3 min between sets
Then Later:
60min Row @ easy pace

Participant: Ari, Bench Press, Pull up, Row (14,009m)

 

CIMG6339Overhead slosh pipe hold for time great way to include some structural and injuring proofing.