7.5.2021
Warm-up
[3-11:00]
2 Rounds
10 Knee Hug + Lunge and Twist
10 Bootstrap Squats
15 Russian KBS
6 Alt KB Loaded Split Squat Jumps (3/side)
6 Alt Split Squat Jump for Height (3/side)
Specific Prep
[11-19:00]
From Hips
3 Dip and Shrug
3 Dip, Shrug High Pull
3 Muscle Clean
3 Front Squat
3 Strict Press
+
From Hang (top of knee)
3 Hang High Pull
3 Muscle Cleans
3 Power Cleans
3 Front Squat
3 Push Jerk
+
From Low Hang (below the knee)
3 Muscle Cleans
3 Power Clean + Pause in Catch, then Front Squat
3 Squat Cleans
3 Split Jerk (w/pause in receiving position)
+
Then add weight, so bar is off the floor
+
3 Clean Pulls
3 Slow Squat Cleans (slow off floor to knee then fast through hips)
3 Split Jerks
then add more weight
3 (Clean Pull + Full Clean + Split Jerk)
Weightlifting
[19-39:00]
Power Clean & Jerk (Find a 1RM)
Squat Clean and Jerk (Find 1RM)
Hang Power Clean & Push Press (5-5-3-3-1-1)
Build to amoderate single for the day
Metcon
[39-54:00]
Halo (Time)
For Time (12:00 TIME CAP)
10 Clean and Jerk 115/75#
25 Toe to Bar
10 Clean and Jerk 115/75#
20 Toe to Bar
10 Clean and Jerk 115/75#
15 Toe to Bar
Open (RX+): 135/95#
CC: THRESHOLD/PUSH
Time Domain: 7:00-11:00
This workout is meant to be taxing on the grip and on the core. We are looking for quick singles across on the clean and jerk, and smooth sets on the TTB. Let's look for an option that allows for over 5 linked reps in a row.
MODIFYING: Knees to Elbows-hanging knee raises-abmat sit-ups
Halo (BUILD) (Time)
For Time (12:00 TIME CAP)
10 Hang Power Clean and Push Press (75/55#)
25 Sit Ups
10 Hang Power Clean and Push Press (75/55#)
20 Sit Ups
10 Hang Power Clean and Push Press (75/55#)
15 Sit ups
Cool Down/Stretch
[54-60:00]
1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose
Accessory Work
Metcon (Weight)
3 Sets, for Quality
10-12 Zottman Curls
15-20 V-Ups
15-20 Arch-Ups
10 Light DB Bench Press
