7.18.2022
Warm-up
[3:00-15:00]
8:00 at easy pace
60s row easy to moderate pace
5 Squat to stands
5 air squats
5/5 Thoracic Bridge
5/5 Push up to side plank
Specific Prep
[15-25:00]
Wall Ball Shots: Every Squat needs to below parallel today. Even if you have to go lighter on WB, or shoot to a lower target or do less reps...make every rep a full squat.
PREP
5 wall ball Front squats w/2s pause at bottom
5 WB shots
Wall Walk: Chest to ground and hands touching "wall" tape line
1 practice rep
Deadlift: Stand each rep all the way up and work to keep hips and shoulders rising together off the floor.
PREP
Warm up sets of 8-6-4; finishing with workout weight
Metcon
[25-50:00] ** Re-test from Week 2 **
Double Dragon (Time)
For Time (25:00 Time Cap)
60-40-20 Calorie Row
30-20-10 Wall Ball Shots (20/14#)
15-10-5 Deadlift (185/135)
5-3-1 Wall Walk
OPEN (RX+): Deadlift (225/155#) / 7-5-3 Wall walks
CC: Push/Threshold
BIG FOCUS this week is PERFECT reps, so slow down a bit and make sure your reps are 100%. This is a longer workout so it's perfect to dial back a notch and execute full ROM reps.
Save a little for that last round by pacing the first round a little.
Deadlift weight should be on the lighter/moderate side for you, we don’t want to get buried on them for this one
Double Dragon BUILD (Time)
For Time (25:00 CAP)
40-30-20 Calorie Row
30-20-10 Wall Ball Shots (14/10#)
15-10-5 Deadlift (135/95#)
5-3-1 Inch Worm + Push Up
Cool Down/Stretch
[50-55:00]
1:00/1:00 Foam Roll quads
2:00 Foam roll back
30s/30s standing quad stretch
