8.24.2021
Warm-up
[3:00-13:00]
2 Rounds of
Plate A-T-Y-W x 8-10 reps each movement
Plate Prone Drag x 10/side
2 Rounds
10 Glute Bridge KB Bench Press *light activation
10 Ring Rows
:30sec Ring Plank Hold
10 Hollow Rocks
Specific Prep
[13:00-20:00]
5 Empty bar CGBP @3131
+
Bulls to opening weight in 1-3 sets x 5 reps
Weightlifting
[20:00-28:00]
Close Grip Bench Press (@21X1; 5 reps x 4 sets; Every 2:00)
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
Close Grip Bench Press (2111; 6-8 reps x 4 sets)
build if set feels great
Specific Prep
[28:00-32:00]
10 KB DL
6/6 lateral box step ups
3 burpees slow
3 burpees fast
5 box jump overs
3 burpee box jump overs
Metcon
[32:00-47:00]
Scarecrow (Time)
4 Rounds for Time (15:00 TIME CAP)
15 KBS 55/35#
15/10 Push-Ups
R: 3:00
30 Burpee Box Jump Overs 24/20''
Open/RX+: (70/55) / Deficit push ups (4"/2")
CC: Threshold/PUSH
Time Domain: 3:30-5:30, R: 3:00, 2:00-4:00
Choose a KB weight you can stay unbroken all 4 rounds
Use plates to create deficit for push ups (OPEN/RX+)
Scarecrow (BUILD) (Time)
4 Rounds for Time (15 min Time Cap)
15 Russian KBS 35/25#
15/10 Push-Ups
REST 3:00
30 Burpee Box Jump Overs 24/20'' (Can Step Over)
Accessory Work
Metcon (Weight)
3 Sets for quality
A1. 10 Dumbbell Pull-Overs @ 2020; rest 30s
A2. 20 Banded Tricep Extensions; rest as needed
Keep loads relative for movement quality
Complete 1 set of A1, rest 30s, then 1 set of A2, then rest as needed
Conditioning EXTRA
Metcon (Time)
400m x 4 rest 2:00
800m x 2 rest 4:00
400m x 4 rest 2:00
Cool Down/Stretch
[47:00-60:00]
90/90 Pec Stretch x 1min/side
Down Dog hold with calf gas pedaling x 1min
Up dog x 1min
Down Dog hold with calf gas pedaling x 1min
Lacrosse Ball Pec Smash out x 30sec/side
