7.19.2021
Warm-up
[5:00-15:00]
10 minutes, For Quality
10 Russian KBS, light
5/5 Single Arm KB Front Squat
5 Inchworm Push-Ups
10 Alt V-Ups
*specifically looking for priming dynamic extension, opening up the hips and turning on the shoulders for the press overhead today. Have athletes move smooth through this and work on breathing in and out of the KB Front Squats
Specific Prep
[15:00-21:00]
-Clean Grip, From High Hang-
3 Dip, Drive and Shrug
3 Dip, Drive and High Pull
3 Dip, Drive, Muscle Clean
3 Front Squats
3 Tall Cleans
3 Push Press
Load: 45/35
-Clean Grip, From Hang-
3 Hang to High Pull
3 Hang Muscle Clean
3 Hang Squat Cleans
3 Thrusters
Load: light weight added
*We want to reinforce good positions here and really make sure that athletes are hitting a solid front rack position in the clean and then maintaining a strong upright position out of the hole in the Thruster to put forth a strong dynamic extension with the correct timing.
Weightlifting
[21:00-36:00]
High Hang Clean + Thruster, Hang Clean + Thruster (Every 90 seconds x 10 Sets )
Starting @ 60% of thruster, and increase load
*not TnG, meant to drop bar after thruster
We are working on developing the positions on the clean with a heavy focus on driving under the bar with a solid front rack position and upright torso. After the clean, we need to stand up, readjust grip if necessary, and then work on a dynamic strong position out of the hole into the Thruster.
-increase loads by feel today to something that feels strong and fast through the entire drive phase on the Thruster. If we lose dynamic speed, do not add more load, just work on being faster with better positions.
Metcon
[39-52:00]
Steel (Time)
7 Round For Time: FIRM 11:00 time cap)
7 Hang Power Cleans 115/75#
7 Shoulder to Overhead 115/75#
7 Bar Facing Burpees
Open/RX+:155/105#
CC: Threshold/Push
Time Domain: 7:00-11:00
Today, the focus is on barbell conditioning and working through a moderate load at intensity. We are working on the hang power clean to focus on smooth movement through hips and cycle rate. After the 6th power clean is should be a thought of whether to drop bar before going into the shoulder to overhead, however the shoulder to overhead should be unbroken throughout.
The focus is the barbell today, so work on seeing how much you can turn burpees into a recovery without slowing down significantly through them.
Steel Build (Time)
7 Round For Time: FIRM 11:00 time cap)
7 Hang Power Cleans 75/55#
7 Shoulder to Overhead 75/55#
7 Bar Facing Burpees
Cool Down/Stretch
[53:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (Weight)
3 Sets, For Quality as superset
-8/8 Split Stance Dumbbell Romanian Deadlift
(3030 Tempo)
-15 Dual DB Tall Sit-Up
*We are working on developing greater range of motion in the hamstrings, strengthening the erector spine, and working on hip flexor strength in connection to the abs on our tall sit-up. Focus is on quality and bracing positions here.
Conditioning EXTRA
5k Row (Time)
Max Effort 5k Row*we are using this to get a baseline to re-test in week 12 of our Affiliate Cycle. Goal for the 5k Row TT should be at about -7sec/500m of 2k pace. So if your 2k is 8:00, that is 2:00/500m, for a 5k goal pace should be 2:07-2:10/500m.
