7.23.2021
Warm-up
[3:00-15:00]
3 Rounds
1:00 Row
8 Walking Inchworms
8/8 Staggered Stance Dual DB RDL
:30sec Dead-Bug
:30sec Bird-Dogs
Weightlifting
[19:00-33:00]
Deadlift (9-7-5-3-3-5-7; one set every 2:00)
#1: 9 reps @ 65%
#2: 7 reps @ 70%
#3: 5 reps @ 72%
#4: 3 reps @ 75%
#5: 3 reps @ 77%
#6: 5 reps @ 72%
#7: 7 reps @ 70%
On the way back up the ladder add a little extra to the 5 and 7
5 @ 72% +5-10lb
7 @ 70% +5-10lb
*goal here is developing volume in the Deadlift today and allow for us to build tolerance over the first few weeks of the cycle before we increase loads and drop volume.
Specific Prep
[33-38:00]
Demo and practice Single Arm DB Hang Split Snatch
3-4/arm with lighter weight
3-4/arm with workout weight
Metcon
[38:00-50:00]
Night Howler (Time)
For Time (FIRM time cap 12:00)
20 Alt DB Hang Split Snatch 35/25#,
3 Rope Climb
50 Dual DB Deadlifts 35/25#,
3 Rope Climb
20 Alt DB Hang Split Snatch 35/25#,
Open/RX+: 50/35#, 5 Rope Climbs
CC: Threshold/Push
Time Domain: 7:00-11:00
We are working into some higher skill movements today with the alternating DB Hang Split Snatch. This takes a good amount of speed and coordination and will get a few people confused on how the legs move with the arms. Make sure to have time today to go over the movement and have athletes practice reps before the workout.
Scaling the Rope Climbs to Single Arm Ring Rows will help to develop single arm strength needed for the rope climbs. Another great scale for today is a pull to stand for each rope climb or 2 rope pull-ups for every rope climb.
Night Howler Build (Time)
For Time (FIRM time cap 12:00)
20 Alt DB Hang Split Snatch 25/15#,
10/10 Single Arm DB Rows
50 Dual DB Deadlifts 25/15#,
10/10 Single Arm DB Rows
20 Alt DB Hang Split Snatch 25/15#,
Finisher
[55-60:00]
Metcon (AMRAP - Reps)
5:00 AMRAP
5 Weighted KB Bulgarian Split Squats + 10 Jumping Bulgarian Split Squats (each leg) (1x35/26#)
@ 5:00, max wall sit
*record reps and add a rep for every second
Cool Down/Stretch
[After Class Option]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Metcon
Extra Credit Workout
Metcon (Time)
3 Rounds
12 Pull-Ups
21 Thrusters 75/55#
R: 2:00
3 rounds
9 Chest to Bar Pull-Ups
15 Thrusters 95/65#
R: 2:00
3 Rounds
6 Bar Muscle-Ups
12 Thrusters 115/75#
Focus here is working on transition between movements and maintaining big sets on all sets of pull-ups as well as thrusters.
