Press 3-3-3
Push press 3-3-3
4 super-sets of max push-ups or ring dips and strict toes-to-bars
Houses of the Holy
10 column runs
Rest 90 seconds between sprints
Ted: Our first guest speaker comes from the year 400 BC, a time when most of the world looked like the cover of the Led Zeppelin album “Houses of the Holy.”
Bill: We were there. There were many steps and columns.
Clean and jerk – 20 minutes to work up to a heavy triple
Squat – 3-3-3
Every minute on the minute for 14 minutes: pull-up ladder
As soon as you tap out of the ladder:
3 rounds of:
18 Russian kettlebell swings
10 push presses
Athletes are encouraged to start the ladder with strict reps.
Snatch: 20 minutes to work up to a heavy triple
Squat: 20 minutes to work up to a heavy single overhead or front squat
