SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30 Obj: Strength Obj: Work Capacity, Chassis Obj: Strength Obj: Endurance, Chassis Obj: Strength Integrity Integrity Warm Up: Warm Up: Warm Up: 3 Rounds Warm up: 3 Rounds Training: 3 Rounds 8x Hang Squat Clean @ 45/65# 3 Rounds 8x Hinge Lift @ 65/95# (1) Run 4 Miles at an Easy 5x Military Press @ 45/75# 5x Walking Lunge 5x 1-Arm Dumbbell Snatch @ 4x Scotty Bob @ 15/25# Pace 8x Box Jumps @ 20” 10x Hand Release Push Ups 15/25# 8x Squats 4x Walking Lunge Instep Stretch 5x Walking Lunges Instep Stretch Easy = you can speak in full Instep Stretch 5x Shoulder Dislocate 5x Box Jump @ 20” 5x Shoulder Dislocate sentences 5x Shoulder Dislocate Instep Stretch Training: Training: (2) 15 Minute Grind Training: (1) Work up to 1RM Hang Squat Training: (1) Work up to 1RM Hinge Lift 15/15 Standing Founder (1) Work up to 1RM Military Clean (1) 7 Rounds for Time 10x Good Morning @ 45/65# Press 3x 1-Arm Dumbbell Snatch @ RECORD 1RM & Compare to 15/15 Low Back Lunge RECORD 1RM & Compare to 25/35# Session 8 & 18 10x Ab Wheel or Barbell Roll RECORD 1RM & Compare to Session 6 & 16 10x Box Jump @ 24” Out Session 10 & 20 (2) 6 Rounds (2) 5 Rounds RECORD FINISH TIME & 2x Hinge Lift @ 85% 1RM (3) Foam Roll Legs, Low Back (2) 6 Rounds 2x Hang Squat Clean @ 85% Compare to Session 12 Hip Flexor Stretch 2x Military Press @ 85% 1RM 1RM Pigeon Stretch Hip Flexor Stretch (1) 20 Minute Grind (3) 6 Rounds 5x Kneeling Plate Half Moon @ 5x Bench Press - Increase load (3) 6 Rounds (3) 6 Rounds 25/35# rapidly each round until 5x is 3x Hang Power Clean - 5x Shoulder Hold Lunge - 5x Standing Russian Twist @ Hard, but Doable, then Increase load rapidly each Increase load rapidly each 15# immediately round until 3x is Hard, but round until 5x is Hard, but 5x Sandbag Toss & Chase @ 3x Clapping Push Ups Doable, then immediately Doable, then immediately 40/60# Lat + Pec Stretch 2x Broad Jump 2x Jumping Lunge - Be Hip Flexor Stretch Explosive! (2) Foam Roll Legs, Low Back (4) 6 Rounds Lat + Pec Stretch 4x Curtis P - Increase load (4) 6 Rounds rapidly each round until 4x 8x Box Squat - Increase load (4) 6 Rounds his hard, but doable, then rapidly each round until 8x 8x Push Press - Increase load immediately … his hard, but doable rapidly each round until 8x Rope Climb or 3x Tarzan Pull 8x Renegade Row - Increase his hard, but doable Ups load rapidly each round until 5/10x Chin Up Foam Roll Low Back 8x his hard, but doable Pigeon Stretch Foam Roll Low Back