7.30.2021
Warm-up
3:00-12:00]
9:00 EMOM
min 1: Cardio Choice, easy
min 2: 10 Air Squats + 5 Burpees w/ high jump
min 3: 2 Wall Walks + 10s Nose to Wall Hold -or- 2 inchworms + 20s plank hold
Specific Prep
[12:00-17:00]
Push Press prep w/ empty bar
3 dip-drive w/ 2s pause at dip
3 push press w/ 2s pause at top
3 push press full speed
+
Build to Working Weight
Weightlifting
[17:00-30:00]
Push Press (9-7-5-5-7; Every 2:30)
9 @ 65%
7 @ 70%
5 @ 72%
5 @ 72% +5-10lb
7 @ 70% +5-10lb
BUILD: same reps – just start out at light weight and build by feel each set
Specific Prep
[30:00-35:00]
10 scap pull ups
10 kips swings
5 kipping pull ups
+
5 front squats
5 thrusters
+
Build to workout weight
Metcon
[35:00-47:00]
Background Check (AMRAP - Rounds)
EMOM, until failure (FULL STOP at 10 rounds)
6 Pull-Ups
2 Thrusters (95/65#)*
*add 1 Rep to thruster each round until failure
CC: Push/Threshold
Goal: 6-8 Rounds
Cap: 10th minute
Thruster weight should be light – 15+ unbroken reps is doable for you
Score is total rounds completed (and any reps if a partial round was completed within the minute)
Background Check (BUILD) (AMRAP - Rounds and Reps)
EMOM, until failure (FULL STOP at 10 rounds)
6 Ring Rows
2 Thrusters 75/55#*
*add 1 rep to thruster each round until failure
Finisher
[50:00-55:00]
"Bicep 21s"
3 Sets w/ Empty Barbell:
7 Bicep Curls from 90 degrees to top of bicep curl
7 Bicep Curls from bottom of bicep curl to 90 degrees
7 Full range of motion bicep curls
R: 60sec b/s
Cool Down/Stretch
[55:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Aductor Stretch
2min Prayer Stretch
