Read: 20 Practical Uses for Coca Cola… Proof That Coke Does Not Belong In the Human Body


1A) Shoulder Press 4X5
Rest 90 seconds
1B) Strict Pull-Up 4X4-6
Add weight if 6 is easy. Rest 90 seconds

2) Three rounds for time (20 min cap):
20 Push Press (95/65)
400M Run

Competition Training

1) Back Squat 1X5@70-75%, 1X3@80-85%, 1X1@90-95%, 3X2@90%
Rest 3 minutes

2A) Shoulder Press 4X5
Rest 90 seconds
2B) Strict Weighted Pull-Up 4X3
Rest 90 seconds

3) 6 min AMRAP:
5 Pull-Ups
10 Burpees


1) Easy 1-Mile Warm-Up Run

2) Three sets of:
Run 800 Meters @ 90-95%
Rest 4 minutes

%d bloggers like this: