8.16.2021
Warm-up
[3:00-15:00]
min 1: 10/8 Cal Row
min 2: 10 Dual DB Curl to Press
min 3: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 4: 12/10 Cal Row
min 5: 10 Dual DB Curl to Press
min 6: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 7: 14/11 Cal Row
min 8: 10 Dual DB Curl to Press
min 9: 5 Inchworm Push-Ups + 10 Hollow Rocks
min 10: 16/13 Cal Row
Specific Prep
15:00-22:00]
4-5 Sets, - increasing loads to starting weight
-Pause Jerk Dip
-Jerk Drive
-Pause Push Jerk (pause 1sec in dip, 1 sec in catch)
-Pause Split Jerk (pause 1sec in dip, 1 sec in catch, 1sec at recovery)
Weightlifting
[22:00-34:00]
Push Jerk + Split Jerk (Every 90s; 1.1 x 8 Sets)
start @ 65% and increase to tough set for the day
Push Press (Every 90s; 4 x 8 sets)
Build each set to tough set for the day
Metcon
[40:00-52:00]
Always Sunny
12:00 EMOM
min 1: 8/8 SA DB S2OH 50/35#
min 2: 12 Burpees to Target 6''
min 3: 8 Dual KB Snatch 35/25#
min 4: 48 Double Unders
Open/RX+: 65#/45# DBs and 53/35# KBs
CC: GRIND
Goal: For the DB and KB work it’s about executing solid reps FIRST. Choose loads that allow you to move well for the entire EMOM
Burpees and Double Unders you can push your pace a bit on and practice breathing and efficiency of movement today
Always Sunny (BUILD)
12:00 EMOM
min 1: 8/8 SA DB S2OH 35/25#
min 2: 12 Burpees to Target 6''
min 3: 8 Russian Kettlebell Swings 35/25#
min 4: 48 Single Unders
Cool Down/Stretch
[52:00-60:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
Accessory Work
Metcon (3 Rounds for reps)
3 Sets, for Quality
10/10 Single Arm DB Bent Row
100ft Sandbag Carry
3 Wall Walks *slow and deliberate
30sec Nose to Wall HS Hold
