Warm up
(3 rounds)
15 calorie Ski
10/10 half-kneeling single-arm dumbbell press
10 dumbbell romanian deadlift
4 inch worms
As Fraser suggests, “Take your time going through it, activating the right muscles.”
Push Press
1 set of 10 reps at 57 percent 1RM
1 set of 10 reps at 60 percent 1RM
2 sets of 8 reps at 63 percent 1RM
Fraser explains: “These are bigger sets, and the percentages are meant to be lighter. Because it’s higher volume, I want the weight to stay light so you can focus on the good leg drive and generating the power out of your hips instead of just doing basically a strict press with a bit of kip. All the power should be generated from the legs.”
Strict Press
4 sets of 10 reps at 90 percent of 10RM
"This is more volume but taking the legs out of the equations," says Fraser. "Now we're using our shoulders to press the weight up. The first set should feel easy, but by the fourth set, the reps should be slowing down."
METCON
Buy In
Tabata Bike (8 rounds of 20 seconds on, 10 seconds off)
5 Rounds
8 Sandbag Cleans
10 Burpees over Sand Bag
Buy Out
20/16 Assault Bike Calories
"These movements are meant to be light. You shouldn't be failing or struggling," says Fraser. "Hold a moderate pace. After this workout you should be very out of breath and fatigued."
ACCESSORY
4 sets of 20 Assisted Strict Pullups
5 sets of 15 Overhead Dumbbell Triceps Extension
3 sets of 15 Reverse Hyper (If you don't have a Reverse Hyper, do back extensions)
"The intent of this is big, big volume at a very light weight," says Fraser. "As you progress through the cycle, you can taper down the volume and intensity."
BONUS WORK
40 Minute
Spin Bike or Run in Zone 2 (145 BPM)
"This is a second session. I will go eat and kick my feet up for a little bit, then will do this session," says Fraser.
Well, that’s it. If you survived, we commend you. And for those about to tackle it head on, good luck out there folks.
