8.11.2021
Warm-up
[3:00-15:00]
3 Rounds
200m Run
10 Goblet Cossack Squats
5/5 Single Arm DB Thrusters
:15sec Dead-Hang + :15sec Active Hang (from pull-up bar)
Weightlifting
[15:00-21:00]
Metcon (Weight)
6:00 EMOM
3 Thrusters + 3 Front Squats
[21:00-25:00]
REST 4:00 after EMOM before Back Squat
*** COMPLETE from the rack
*** Use 60-65% of Clean and Jerk
Back Squat (@10X1; 1 x 15 reps)
We are continuing to build to the 15 rep back squat, build slightly from previous week's load.
This week's target % is 67-70% of your back squat 1RM or 5-10# heavier than last week
Metcon
[33:00-55:00]
Warheads (Time)
4 Rounds for Time (FIRM Time Cap 22:00)
400m Run
9 Strict Pull Ups
20 Wall Balls 20/14#
Open/RX+: 10 Strict CTB Pull Ups
CC: PUSH/THRESHOLD
Time Domain: 14:00-18:00
Warheads (BUILD) (Time)
4 Rounds for Time (22:00 FIRM Time Cap)
400m Run
9 Ring Rows
20 wall balls 14/10#
Cool Down/Stretch
[55:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Accessory Work
Metcon (3 Rounds for reps)
3 Sets, for Quality
10/10 Single Arm KB Arnold Press
10 Zottman Curls
10-15 Frontal Plate Raises
