8.15.2022
Warm-up
[3-10:00]
6:00 at warm up pace
30s bike - Increase pace each round
30s jumping jacks
5/5 single DB strict press
10 Single DB russian swing
5/5 Single Leg RDL
Specific Prep
[10-15:00]
5 no dip hang muscle clean
5 hang power clean w/ 2s pause at mid-thigh
5 Split Jerks w/ 2s pause at catch
+
add some weight (still very light)
2-3 each: hang power clean + split jerk
Weightlifting
[15-25:00]
hang Power Clean + Split Jerk (1.1; every 1:00 x 10 sets)
*pause 2s in split landing position of Split Jerk
Hang Clean(full) + Split jerk (1.1; every 1:00 x 10 sets)
*pause 2s in split landing position of Split Jerk
*all reps full squat clean variation
Specific Prep
[25-35:00]
HSPU: Focus on keeping midline braced through the movement. As you begin your descent, your elbows should move forward (away from wall) as if you are taking a barbell from OH into a front rack position.
PREP
1-2 slow and controlled lowers
1-3 sHSPU with 2 abmats
1-3 sHSPU with 1 abmat
1-2 sHSPU with head and hands level (RX+)
Metcon
[35-53:00]
Echo-ish Press (Time)
For Time (18:00 Time Cap)
30/25 cal Bike
10 Strict HSPU
20/15 cal Bike
10 Strict HSPU
20/15 cal Bike
10 Strict HSPU
30/25 cal bike
10 Strict HSPU
*Up to 2 abmats is RX
OPEN(RX+): Head and Hands level for all sHSPU
First Timer Version
Use Echo Bikes
CC: Grind
Muscle endurance will be the limiter here today, so if you are going to have to break up HSPU, break them early.
Use the bike as recovery for the upper body, but not a "rest". Keep the pace on bike in that 85-90% RPE so that you can get right to your first set of HSPU off the bike
Echo-ish Press (BUILD) (Time)
For Time
20/15 cal Bike
15 Push Ups
15/12 cal Bike
10 Double DB Push Press (25/15#)
15/12 cal Bike
10 Double DB Push Press (25/15#)
20/15 cal Bike
15 Push Ups
Cool Down/Stretch
[55-60:00]
Couch Stretch 1:00/side
Triceps Smash 1:00/side
Triceps stretch 30s/side
EXTRA Competitor WOD
Metcon (4 Rounds for reps)
DB Snatch sets; 10-10-10-10; rest as needed between sets
Men use: 35#, 40#, 45#, 50#
Women use: 20#, 25#, 30#, 35#
Use these sets to practice transitions and feeling confident with the 35#/50# DB
