July 11

A1. DB Walking Lunges; 20 steps x3; Rest 30 seconds
A2. KB Push Press @32×1; 8-10×3; Rest 30 seconds – attempt to use the 35, if you cannot maintain that, switch to single arm with the 26

35# for both A1 and A2….10 reps each round of Push Press

B1. Half kneeling landmine press; 10-12×3; Rest 30 seconds – https://www.youtube.com/watch?v=_ArzG9qz-yM
B2. Jumping negative pull up @30×1; 10-12×3; Rest 30 seconds – jump and lower yourself for 3 seconds.

10 landmine presses at 65# for all three rounds

C. Deadbugs w/ 2 second pause; 10 per side x3; Rest 30 seconds between sides – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
6 sets
40 seconds max effort row for meters
3:00 rest

179m    184m    182m    186m    189m    193m



Hardest workout I’ve done since college pre-season workouts! WOW! My legs are still shaking. A1 was TOUGH but A2 was a little less tough at that weight. Jumping pull-ups with a 3 second negative made me curse Bann’s name the entire time…..brutal! I set a goal after the first row sprint to break 190 and I did it on the last one! Feel great! I’ll never be able to fall asleep! 🙂


5 thoughts on “July 11

  1. Yup! Figured this would be a tough one, you’ll acclimate and actually get used to it. How did deadbugs feel?

    For the last part, how did you warm up for it?

    Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045


    • so the deadbugs were tough….i was using muscles in my lower abs that I haven’t used in forever.
      ummmmm…..i didn’t warm up for the last part. i did all the exercises for the warmup you sent before the workout but nothing specific before the row…..what should i have done?

      • Great on deadbugs! We want that. We want the pelvic floor and diaphragm facing each other so we get good stability and that’ll create a platform for great movement

        As for the row, you want to do shorter bursts in the warm up. So basically do 3-5 sets of 1/2 to 3/4 of the actual interval. So if 40 seconds, do 20-30 seconds with same rest period.

        This actually gets that specific energy system warmed up.

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