8.10.2022
Warm-up
[3-7:00]
5:00 @ warm up pace
10 shoulder ext rotation @3030 (with elbow tucked into sides)
3/3 push up to side plank
10 Bent Over fly @ 2121
10 arm swings
Specific Prep
[7-12:00]
Demo both movements and practice reps at our tempo for the day
Weightlifting
[14-35:00]
Every 7:00 complete one set of each A1,A2,A3
Half Kneeling Single Arm DB Arnold Press (@2010; 10-12/side x 3 sets; rest 20s )
Single Arm DB Row (@2010; 10-12/side; rest 20s)
Weighted Front Raise + Lateral Raise (16-20 x 3 sets; rest w/ time remaining )
(1 front + 1 lateral = 2 reps)
small bump in weight from last week
Specific Prep
Prep [35-40:00]
Demo dip ROM and standards
+
5-7 practice reps
Metcon
[40-60:00]
Hendrix (AMRAP - Rounds and Reps)
AMRAP 18:00 at SUSTAINABLE pace
15/12 cal bike
12 Russian KBS (53/35)
9 Strict Bar Dips
OPEN(RX+): 15/12 Bike + Russian KBS (70/53) + 9 Strict HSPU
CC: PACER/SUSTAIN
GOAL: Even splits and SOLID reps on dips.
Keep KB weight so that you can stay unbroken all the way through the 18 minutes.
Hendrix (BUILD) (AMRAP - Rounds and Reps)
AMRAP 18:00 @ SUSTAINABLE Pace
12/10 cal bike
12 Russian KBS (45/25)
9 Bench Dips
Cool Down/Stretch
[after class]
Lacrosse ball tissue work on pecs 1:30/side
Banded super front rack 1:00/side
