Heavy Day

Bench Press (For load:
Bench press)


High volume, upper body bench pressing heavy day.

All sets should be at 70% or greater of athletes’ 1-rep-max bench.

Build to a heavy set. Lift once every 5:00.

L-Sit (Post-workout:
1 set:
Max-effort hanging L-sit hold
– All athletes start together.)


1) 230621

2) Run Pull-Up

3) Accessory I

Metcon (AMRAP – Rounds and Reps)



400/200/100-m run

Max-rep strict pull-ups

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Stimulus & Goals

Today’s workout is about building strict pull-up strength and stamina!

From 0-7:00, complete a minimum of 5 strict pull-ups each time; complete 3-5 rounds total.

From 8:00-14:00, complete 5-7 rounds; expect your pull-up reps to decrease slightly each round due to fatigue. A goal for this round is 3-5 pull-ups each time.

From 15:00-21:00, expect your rounds to be about 7-9 total, and again, your pull-ups will probably decrease. A good goal for the pull-ups is 1-5 reps each time.


Leave a couple of reps in the tank each round during the pull-ups. If you go to absolute failure to start the workout, you’re going to drop off fast.

Push the runs! The more rounds you do, the more reps you will likely get. Your speed on the runs will not effect your strict pull-ups for the most part so you’re better off pushing them.

Try to finish 400m in under 2:00, 200m in under 1:00, and 100m in under :30.

Metcon (No Measure)


5 sets for quality:

10 single-leg DB Romanian deadlifts/leg

15 GHD back extensions
In Accessory – I, choose a moderate weight DB for the Romanian deadlifts. Focus on range of motion and time under tension. Don’t rush these. If your balance is challenged, consider holding on to a post or lightening the load. Once you finish the Romanian deadlifts, immediately go into the back extensions. Once again, focus on good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.