Print This Out And Live By This!
“If you did not care at all what anyone else thought about you, what would you do differently or change in your life?” - Brian Tracy
1. Back Squat 5 x 5, Climb
Then find your 20 RM Back Squat
2. AILEMOM (Alternating Increasing Ladder Every Minute on the Minute)( I don't think AILEMOM is actually a thing...)
Increase by 1 rep every minute on the minute until failure
Muscle Up
Handstand Push-up
Min 1: 1 Muscle Up
Min 2: 1 HSPU
Min 3: 2 Muscle Ups
Min 4: 2 HSPU
Keep the ladder going up high as possible. If you are unable to get to 6 MUs and 6 HSPUs in the 1 min minute window turn off your timer and take as long as needed to get to 6. If you cannot do a muscle up, struggle with them, or just want to learn the proper way to coach a muscle up check out this spot on video.
3. Mile Repeats (4 Rounds)
Run 1 mile
Rest 5 Minutes
Run 1 mile
Rest 5 Minutes
Run 1 Mile
Rest 5 Minutes
Run 1 Mile
Stretch hamstrings, hip flexors, IT Band, and groin
Your mile repeats should be run as fast as possible and should all be kept around the same time. Do not kill yourself on round 1 and then drag for the rest of the workout. While doing Back Squats it is critical that you tuck your butt during the squat. My buddy was hospitalized because he couldn't walk after doing back squats. He was arching his back and sticking his butt out. Really focus on keeping your core tight and butt tucked. Good Luck! If you have any questions feel free to contact me.
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