7.3.2021
Warm-up
[3-20:00]
EQUIPMENT needed:
Barbell
Band (if needed fro Pull ups)
Set of weights to start squat clean build
400m Run
+
2 Sets, For Quality
10/10 Reverse Lunge
8/8 Knuckle Drags
10 Glute Bridge
30s dead hang
+
400m
+
1 Round for quality
8 BB RDLs
8 Strict Press
8 Front Squats
8 Push-Ups
8 Scap Pull-Ups
+
5 hang Muscle Clean
5 hang squat Clean
5 Squat clean
+
Then build to get to working weight and movements
Metcon
[20-50:00]
Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Weight is 65# for ladies
CC: SUSTAIN PACER
• This workout is tricky, it looks like a Threshold type workout, but the volume will catch up with you quick on this one. Be conservative with how you break up reps on both squat cleans and pull ups today. Imagine how you would break them up in the last round and consider starting with that plan.
• For weight on squat clean, choose a light weight for you
Cool Down/Stretch
[55:00 – 60:00]
Lacrosse Ball Glute Smash x 1min (each side)
Lacrosse Ball Pec Smash x 1min (each side)
Foam Roll Adductors x 1min (each side)
Foam Roll Abductors x 1min (each side)
Foam Roll Back x 1-2min
Pigeon Stretch x 2min (each side)
Accessory Work
Accumulate 3:00 Sorenson Hold
Accumulate 2:00 Supine Hold on GHD"
Conditioning EXTRA
Metcon
40 Minutes (easy recovery run)
