General (6-8 minutes)
2:00 Cardio Choice
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2 Sets:
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
10 Hollow Rocks
5/5 Kettlebell Windmills
1 Partial Wall Walk
2 Pike Push-Ups
Strength Primer and Get to Working Loads (8-10 minutes)
2 Sets: For Quality
10 Supine Banded Pull-Aparts
8/8 Single Leg Glute Hip Thrust Off Bench
6-8 Barbell Bench Press (Empty, Then Light Loads)
Then Get to Working Loads
Bench Press
Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
Extra Instructions:
% is of your 1RM Bench Press
We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.
“Cosmo”
15:00 minute EMOM
minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)
minute 2: 10-12 Bent over barbell rows
minute 3: :20-:30 second Hollow Hold
minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
minute 5: Rest
*Your choice on weights today.
Goals / Stimulus / Objectives
Primary Objective: Complete each working set under control within the minute.
Secondary Objective: Consistent movements and positions throughout the workout.
Stimulus: Functional Strength and Stability
RPE: 6/10
Coaching Notes and Format for the Day
Minute 1: 2 sets of (1 Wall Walk + 2-3 Wall-Facing Handstand Push-Ups)
Focus: Controlled ascent and descent on wall walks; maintain a tight body line and control through handstand push-ups. Adjust reps based on capacity.
A big focus today will be on maintaining a tight hollow position.
Minute 2: 10-12 bent over barbell rows
Focus: Pin shoulders back, engage lats, and pull barbell into the body in a controlled manner.
Minute 3: :20-:30 Hollow Hold
Focus: Keep lower back pressed into the floor, engage core, and maintain a tight, consistent hollow position.
We can move to a tucked position or single leg tucked position as needed.
Minute 4: 50/50ft (15/15m) Single-Arm Overhead Carry
Focus: Use a stable, locked-out position overhead. Engage your core to avoid leaning or over-rotating. Switch arms halfway through at the 50ft (15m) mark