Select Page

A. Skin-the-cat practice. Aim for 3 sets of 3-5 continuous, controlled reps. Finish with 3 reps of a 5-20 second German hang. Some good progressions can be found here, from the folks at Gold Medal Bodies (link).

B. With a partner:

10 rounds of 5 double KB/DB deadlifts + a lap of farmer’s carry

60 KB/DB push presses (single arm) – partition work as needed

60 knees-to-elbows

90 hand-release push-ups

90 Russian KB swings

10 laps suitcase carry.

(All numbers are totals, not per person.)