7.2.2022
Warm-up
[3-15:00]
400m jog
+
2-3 rounds of
10 knuckle drags
10 squat to stands
10 reverse lunges
10 wreck bag or medball cleans
Specific Prep
[15-25:00]
Single Arm DB Hang Clean & Jerks: Use strong hip extension to move DB into FR verus "curling it" to save grip and biceps. Same big drive to Push DB high and catch with arm locked out at top.
PREP
3/3 Hang cleans & Jerk w/ workout weight
Wreck bag lunges: Stand all the way up between legs
PREP
Options for holding bag: Front Rack (quickest), back rack (more comfortable), or slung over shoulder.
6 walking lunges with workout weight
Deadlift: Squeeze glutes at top to release quads and extend hips
PREP
Build to workout weight in 2-3 sets x 5-8 reps
Metcon
[25-50:00]
Hold on to your Butts (AMRAP - Rounds and Reps)
Partner AMRAP 25:00
10 Deadlifts 225/135
20 Wreck Bag Lunges (hold bag any way) 50/35
20 Single Arm DB Hang Clean & Jerk (35/25) (alt. sides every 5 reps)
800m run
OPEN(RX+): DL (275/185) / Wreck bag (70/50) / DB (50/35)The way this one will go is P1 will do all DL, then P2 all wreck bag lunges, P1 all the DB hang clean & jerks, both partners run together, then next round P2 starts with 10 DL and so on.
CC: Push/Threshold
GOAL is 5+ rounds
DL weight can be on moderate/heavy side, but not so heavy you have to do singles, think TOUGH unbroken set or 2 sets w/ quick break
Steady pace on lunges and DB Clean and jerks to keep moving
Hold on to your Butts (BUILD) (AMRAP - Rounds and Reps)
Partner AMRAP 25:00
10 Deadlifts 135/95
20 Wreck Bag Lunges or Medball Lunges (load moderate)
20 Single Arm DB Hang Clean & Jerk (25/15) (alt. sides every 5 reps)
800m run
Cool Down/Stretch
[55-60:00]
1:00/1:00 couch stretch
1:30 foam roll calves
30/30 calf stretch
