Just as a heads up, we’ve managed to recruit Dwayne “The Rock” Johnson as a coach. He will be doing the workout programming as well, so expect some intense workouts in the future. We are pretty pumped to have such a big star on staff, but to make this happen, we are raising the monthly membership fees to $12000 per person. Johnson has promised that he will pick a member each month to be an extra in whatever movie he is currently filming. Here’s a picture of “The Rock” and one of his friends on the set of his latest movie.
A. 5 work sets of the following complex – 1 clean + 1 front squat + 1 jerk. Aim for 80%+.
B. 3 rounds for time:
1 lap “death march” (2 KBs or DBs – these are tough, so don’t go crazy with the weights) (They do not need to be as fast as those pictured in the video. Foot/knee/hip position should be the same as your split jerk. Hinge at the hip.)
25 ring push-ups
25 toes-to-bar
Finish off with 100 double-unders, or 2 minutes of DU attempts.
Scale the ring push-ups to something challenging, but will not take you all day to complete.
C. 3×10 side over arches per side (video). Scale to your forearm if you’re not able to actively support yourself on an extended arm. Do NOT just rest on your shoulder joint – actively push down into the ground with your support arm. Scale the reps if necessary. Arch hard at the top.