12/1/2022
No Classes on Saturday 12/3 - Come cheer on your fellow 405'ers at our in house competition "The Winter Classic" from 9:30am to 1:30pm
Warm-up
[3-10:00]
AMRAP 6:00
30s jump rope
30s alt. spider-man stretch
30s push up to down dog
30s empty bar RDL
Specific Prep [10-18:00]
5 reps each w/ Empty bar or PVC pipe (reference video for what these are)
Cleans
Rack Delivery
No Dip Muscle Clean (from high hang position)
Front Squat
Tall Cleans (full squat)
+
Jerks:
behind the neck elbow rotation
strict press (from front
BTN press
Dip Squats
Push Press
Push Jerks (alt. front rack/back rack)
BTN Split Jerk
Tall Jerk
Weightlifting
[15-30:00]
Power clean + Front Squat + Jerk (1.4.1 x 5 sets; every 3:00)
1 PC + 4 FS + 1 Split Jerk
Build from last week's loading
Squat Clean + Front Squat + Split jerk (1.4.1 x 5 sets; every 3:00)
Build each set from last week's loading
Hang Power Clean + Front Squat + Push Press (2.4.2; x 5 sets; every 3:00)
Build as form allows from last week
Specific Prep
[30-40:00]
w/ lighter than workout weight:
5/5 Single DB DL
5/5 Single DB high pull
6 alt. DB snatch
+
bump to workout weight
10 alt. DB snatch
30s high jump singles
30s singles + doubles
60s double under practice
Metcon
[40-50:00]
Hollywood Mantis (AMRAP - Rounds and Reps)
AMRAP 9:00 @ 85-90%
2-4-6-8...
Alt. DB Snatch (35/25#)
15 double unders after each set of Snatches
OPEN(RX+): DB (50/35#) + 25 double unders each round
CC: PUSH/THRESHOLD
Choose a weight for DB snatch that you can cycle for 12-15 reps unbroken and push the pace here
For Jump Rope, opt for singles if you are not proficient with doubles to keep pace high today.
Hollywood Mantis (BUILD) (AMRAP - Rounds and Reps)
AMRAP 9:00 @ 85-90%
2-4-6-8...
Alt. DB Snatch (25/15#)
25 Single unders after each set of DB Snatches
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
60s slow lighted weighted ext. rotations
60s Slow band face pulls
+
EMOM 5:00
15s fast empty bar front squats
45s slow/recovery air squats
Conditioning EXTRA
Optional Recovery/Aerobic Conditioning WOD
Metcon (Time)
***Optional Recovery WOD***
30-60:00 @ Easy Pace
500m row
1 Turkish Get Up per side (light weight)
25/20 cal bike
6-8 alt. pistols or progression
