Saturday 1/10/2026

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

Workout of The Day

13 minutes for max reps

• 1 deadlift (275/195Ibs)

• 1 DB split jerk: Side 1 (50/35Ibs)

• 1 DB split jerk: Side 2 (50/35Ibs)

• :10 handstand hold

  *Increase deadlifts and split jerks by 1 rep each round. Every :10 handstand hold = 1 rep.

• At Home/Travel Option: Deadlift: Use and object or DB’s. DB split jerk: Use any object of DB. Handstand hold: Use wall or box if doing pike hold

Full Armor Fitness League

• Post Score (Name and score. Rx if you didn’t change anything. Scaled if you made modifications. Thursday and Sunday just post your name if you completed the task): Full Armor Fitness League Score Submission Sheet

• View Leaderboard: Full Armor Fitness League Leaderboard

• View Daily Top 5: Full Armor Fitness League “Top 5”

Notes

Deadlift: Reduce weight as needed. DB split jerk: Reduce weight as needed. Handstand hold: Perform pike on box or pike on the ground if needed.

Accessory Work

• 3x12 banded clam shells

Cool down

• 1-3 minutes: Kneeling rear delt stretch

  Complete additional stretches, SMR and/or active recovery as needed

Goal Specific Training

• Add a small amount of practice/training before or after workouts.

• View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”

- Colossians 3:23