8.9.2021
Warm-up
[3:00-12:00]
2 Rounds
10 Bootstrap Squats
:45sec Plank
:30sec Hollow Hold
+
6:00 EMOM
min 1: 50 Single Unders
min 2: 10 Air Squats + 5 Box Step Ups
min 3: 35 Double Unders
min 4: 10 Dual DB Deadlifts + 5 Box Jump
min 5: 50 Double Unders
min 6: 3-5 Dumbbell Squat Jumps + 3-5 Box Jump Overs
Specific Prep
[12:00-20:00]
1 Round
High Hang Dip Drive
High Hang High Pull
High Hang Muscle Clean
Front Squat
Tall Cleans
+
2 Rounds
*add a little weight
Hang Pull
Hang to High Pull
Hang Muscle Clean
Front Squat
Tall Cleans
+
3 Rounds
*add loads on each round to working loads
Pause Clean Pull
Hang Squat Clean
Controlled Tng Squat Clean
Weightlifting
[20:00-34:00]
Clean Pull + Hang Squat Clean + Squat Clean (Every 2:00 x 7 Sets)
** starting @ 67% of 1RM Squat Clean, increase by feel to a heavy for the day
** ALL 3 reps unbroken for complex
Clean Pull + Hang Power Clean + Power Clean + Front Squat (Every 2:00 x 7 Sets;)
increasing by feel to a heavy set today
Metcon
[40:00-58:00]
Starburst (5 Rounds for reps)
Every 3:30, x 5 Sets (Time CAP 3:00 per round)
25 Double Unders
5 Dual DB Step-Overs 24/20'' (35/25#)
10 Dual Hang Squat Cleans
5 Dual DB Step-Overs 24/20''
25 Double Unders
Open/RX+: Load 50/35#
CC: PUSH/THRESHOLD
Time Domain: 2:15-2:45/Round – BUT CAP each round at 3:00
DB weight should allow you complete each set of 5 step overs without a break and all 10 DB squat cleans in 1 or 2 sets max
Starburst (BUILD) (5 Rounds for reps)
Every 3:30 x 5 Sets
25 Singles
5 Step Overs 30/20# (24/20'' box)
15 Single DB Goblet Squats (30/20#)
5 Step Overs 30/20# (24/20'' box)
25 Singles
Cool Down/Stretch
[58:00-60:00]
2min/2min Elevated Pigeon Stretch
+
After class:
2min/2min Single Leg Forward Fold to Box
2min Seated Straddle
Chaturanga (10sec) to UpDog (hold 30sec), to Down Dog (hold 30sec) x 3
Accessory Work
Metcon (Weight)
3 Sets, for Quality
8/8 Bulgarian Split Squats @22X1
12 Romanian Deadlifts @22X1
Loads: light/moderate
Focus here is developing strength through the hips and erectors. By doing this right with the correct tempo we can build a tremendous amount of strength and help to bulletproof the body, specifically when squatting heavy or pulling heavy off the floor.
