Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 ring rows
5 inchworms w/a perfect push-up
Mobility
5 minutes of hip and hamstring work
5 minutes of banded shoulder work
Strength
Bear complex – 1 clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH
The bear complex! Love it!
1. No a squat clean doesn’t count for your front squat
2. No a thruster doesn’t count for your S2OH.
Every movement must be done with enough of a pause that you can see it clearly as that movement. Work up to a heavy weight.
WOD
“Fresh Peppah”
3:00 AMRAP
9 ring dips
18t SA DB thrusters (9 a side)
Rest 1:00, x4
There is no Rx for this workout since even a light DB will prove to be challenging. A difficult weight would be 40/30#, but use something that is hard while allowing for good form. Go through all the different options on the ring dip and make sure you oick a progression that allows for full ROM. One of the biggest mistakes we see as a gym is when you complete the negative of the ring dip, especially those who use a band to scale, will only lower your shoulders to the rings. Make sure this isn’t the case, in order for a dip to count, your hips must lower with their shoulders until they cross the line of the elbow. This one is going to be a grinder.
Cool Down
Spend 4 minutes with a lax ball on the shoulders, make it 2:00 a side.
