4.26.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
:30sec Jump Rope
8/8 Single Arm Upright Row
8/8 Single Arm Strict Press
10 Goblet Cossack Squats
10 Scapular Pull-Ups
20 Banded Face Pulls
Specific Prep
[15:00-22:00]
Front Foot Elevated Split Squat: The foot should be placed on a 2-3’’ plate and the athlete should be in a stance that roughly mimics a walking lunge or the split jerk. We will descend under control, lightly tap the knee to the ground and then accelerate back up to the start.
PREP
5/5 EMPTY bar reps slow and controlled
Single Arm DB Push Press + Single Arm DB Push Jerk: We are looking for a vertical torso and a strong drive through the press with a firm line of action and a strong overhead position with the bicep covering the ear and the elbow locked out.
PREP
REALLY differentiate the Push Press and the Push jerk
PP = no re-bend or second dip
PJ = dip + drive + re-dip + stand up
W/ light weight DB 3 reps of each per side
+
build to starting weights
Weightlifting
[22:00-32:00]
Metcon (2 Rounds for reps)
Every 2:00 for 10:00 (5 Sets)
6/6 Front Foot Elevated Split Squat
3 SA DB Push Press + 5 SA DB Push Jerk
*Choice on Loads
RECORD heaviest weight for each movement
We have a challenging little superset here with the front foot elevated split squat along with a combo of DB push press + DB push jerk. The coupling of these two movements should allow for 1:00 or work followed by 1:00 of rest.
The loads for the split squat should be similar to what you were able to hit for the 8RM from week 1 and for the single arm Db push press and jerk you can practice with incrementally more challenging loads.
Specific Prep
[32:00-40:00]
Points of Performance and Coaching Cues:
Wall Walk: Work to keep the arms straight, belly tight and move in a strong tight position fighting against overextension of the spine as we move close to the wall.
PREP
1 WW + wall facing hold for 10-15s
Double Unders: Eyes forward and down about 4ft out in front, chest up, and elbows by sides with hands at your pockets.
PREP
20s practice
Strict Pull-Ups: Make sure to start each rep with lats starting active and from a full lockout position of the elbow.
PREP
5 scap pull ups
3 jumping eccentric (3-5s lower)
3 strict Pull ups
Metcon
[40:00-55:00]
Tomb Raider (Time)
5 Rounds for Time (15:00 TIME CAP)
3 Wall Walks
18 Double Unders
6 Shoulder to Overhead 115/85#
6 Strict Pull-Ups
Open/RX+: 155/105#
CC: PUSH/THRESHOLD
GOAL: 10:00-13:00
With this one we are tapping into a mix of movements that is targeting primarily the upper body and midline. The focus here is to move steady on the wall walks before getting nice and tall and breathing through the double unders. Ideally we want to practice the push jerk today for the shoulder to overhead before finishing off each set with a strong set of 9 strict pull-ups. The wall walks and pull-ups should take the longest within each set and are meant to slow down the cadence and bring the intensity down.
Cool Down/Stretch
[55:00-60:00]
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
Accessory Work
Metcon (Weight)
3 Sets
10/10 Chainsaw Row
:20/:20sec Side Plank
1:00 Forearm Plank
EXTRA Competitor WOD
Weightlifting (Before Main WOD)
Gymnastics Conditioning (After Main WOD)
Aerobic Run (Separate Session)
Squat Clean (7 Sets of 2 Reps @ 65-70% R: 60sec b/s)
from blocks
Metcon (Time)
For Time
50-40-30-20-10 Drag Rope Double Unders
5-4-3-2-1 Rope Climb
100-100-75-75-50ft Handstand Walk
Metcon (2 Rounds for reps)
2 sets
Row 12-15:00 @ MAP 8 pace
rest 6-8:00 between sets
**MAP 8 Pacing is SUSTAINABLE for 60 minutes
