8.23.2022
Warm-up
[3-10:00]
6:00 @ warm up pace
1:00 bike
5 push up to down dog
10 scap push ups
10 scap pull ups
5 bent over rows @2221 (w/ empty barbell)
Specific Prep
[10-20:00]
5 hang muscle Clean
5 front Squats
5 push press
+
add some weight
+
5 power cleans
5 split jerks
+
Build to working weight
Weightlifting
[20-35:00]
Power Clean + Jerk (Every 30 Seconds X 30 reps; )
Men 95-115# / Women 65-85#
Hang Power Clean + Push Press (Every 30 Seconds X 30 reps; light weight )
Specific Prep
[35-40:00]
5-7 practice reps of each movement
Metcon
[40-60:00]
Jaws (2 Rounds for reps)
EMOM 20:00
1. Max Rep Strict Pull Ups
2. Bike at moderate pace
3. Max Rep Strict HSPU
4. Bike at Moderate Pace
Open(RX+): Ski at moderate pace, no ab mats on HSPU
CC: Grind
GOAL: Continuing to add QUALITY reps/volume with our strict gymnastics today. Avoid going to muscle failure early
Score: 1 Total Strict Pull Ups / 2 Total Strict HSPU
Jaws (BUILD) (2 Rounds for reps)
EMOM 20:00
1. 6-12 Assisted Strict Pull Ups
2. Bike at Moderate Pace
3. 6-12 Push Up or Pike Strict HSPU
4. Bike at Moderate Pace
Cool Down/Stretch
[after class]
4-5:00 Foam Roll Lats/upper back
1:00 Childs Pose
