Tuesday January 11th

Couch Stretch 2:00/ Side
3 Rounds
10/7 Calorie machine
15 Russian KB Swings
10 KB Goblet Squats
2:00 4-way Banded Glute Activation


Back Squat
5×5 @ 87.5% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.


On a 10 Minute Running Clock
Max Duration HS Hold*
Each time you break perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round

Feel: Muscular Overload

Pacing: Reach

Target Score: Accumulate 3 minutes in a handstand hold

Firebreather Score: Accumulate 5+ Minutes in a handstand hold


  • HS Hold: Any level of inversion works today. If inversion is not possible, perform a plank from the top of a push up or a bar/2 db lockout overhead

Coach Focus: Time under tension (holding positions) is one of the absolute best ways to improve mobility and structural integrity of the structures being used, the shoulders in this case. In the HS Hold we are looking for athletes to be a straight line from their ankles to their wrist, rather than bow shaped. Holding the correct positions for less time is more important than holding poor positions for longer.