12.8.2021
Warm-up
[3:00-10:00]
6:00 AMRAP
5 x Inchworm Push-Up + 4 Shoulder Taps
10 Barbell RDLs
5 "No Dip Muscle Cleans"
3 Tall Power Cleans
Specific Prep
[10:00-20:00]
3 Segmented DL w/ 2s pause at each position
3 clean high pulls
3 muscle clean
3 power cleans w/ 3s pause at catch
+
Build to working weight
Weightlifting
[20:00-30:00]
Power Clean (10:00 EMOM x 1 Rep )
All sets @70% of PC 1RM
We are working at 70% here for singles as it is ideal for building quality form, while also providing enough weight for feedback on that form.
Hang Power Clean (10:00 EMOM x 3 reps)
All sets at light/moderate loading to allow for PERFECT mechanics
Specific Prep
[30:00-35:00]
Starting with power clean weight (from EMOM) build to workout weight for deadlifts in 2-4 sets of 5-10 reps
Metcon
[35:00-50:00]
Goro (Time)
For Time
18-15-12-9-6-3
Deadlift 185/125#
6-5-4-3-2-1
Wall Walk
Open/RX+: 225/155#
CC: GRIND
Time Domain: 8:00-12:00
This is a re-test from the beginning of the cycle.
Goro Build (Time)
For Time
15-12-9-6-3
Deadlift 135/95#
5-4-3-2-1
Wall Walk
Sub for Wall Walks can be inchworm + push
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (Weight)
2-3 Sets
10/10 Single Leg Barbell Hip Thrust
8/8 Side Plank Banded Rows
20 Weighted Russian Twists
EXTRA Competitor WOD
Back Squat (@23X1; 3 Sets x 3 Reps ; rest as needed)
All sets @ 75%
3s pause in bottom position
Metcon (Time)
For time:
40 Thrusters
40 Power Cleans
40 Shoulder to Overhead
40 Thrusters
Load: 95/65#
Metcon (3 Rounds for reps)
Air Bike
3 Sets
50/40 Cals
R: 2:00
40/31 Cals
R: 2:00
30/22 Cals
R: 4:00
