Wednesday 2-22-17

Coach's thoughts on today:
There is sufficient time in this workout to do skill/prep work on these movements so do what needs to be done. The first section is mostly a strength building couplet, and you'll have about 3min between sets for the same body part. That should allow for slightly heavier work. The second section is an AMRAP, but don't really rush the work, focus on good range of motion and mobility in the shoulders. I would also start from the top down so switching hands is more convenient. The shoulders should also be a little worn out from those push-presses so unless you have rockstar shoulders maybe just do the 16/12 weights.


  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Sots Press
Turkish Get-up


  • Alternating every 90s

5 Pull-ups
5 Push Press
(X5 sets of each)

weight the pull-ups if possible and go strict, kipping with negatives next and band assist least preferred but accepted. Push press heavy.


  • AMRAP Turkish Get-ups

Form: any weight you are comfortable with focus on form
Consistency: (16/12)
Intensity: (24/20)