7.5.2022
Warm-up
Up [3:00-12:00]
2:00 easy bike
+
6:00 @ warm up pace
5/5 single arm DB strict press (light weight)
7/7 Waiter bow
9 Bent Over Fly/Scap Retraction
7/7 knuckle drags
5/5 Single DB waiter squat
Specific Prep
[12-18:00]
Coaching cues/focus:
DB Push Press:
As we get heavier in this week's progression, remind clients to keep their core engaged and back set to avoid that overextension of the lower back. One warm up set of a few reps with the verbal cue to brace belly and keep ribs down can help a ton as they progress into heavier loads today.
Supinated BB Row:
similar cue to the PP, however, we want that back flat and belly tight in a hinged position for the row. Again, one practice set with light weight with the verbal cues in the set up can help a ton. Another nice cue is "to get elbows high" so they can think "pull with the entire back, not just arms and shoulders.
PREP:
2 warm up sets each; building to starting weight for working sets
3-5 DB Push Press @ 30X1
7-10 Supinated Grip BB Row @2010
Weightlifting
[18-30:00]
Complete one set of A1 and A2 every 4:00
Dumbbell Push Press (@30X1; 4-4-4; rest 30s)
Build across the 3 sets if tempo and form are SOLID
Complete one set of A1 and A2 every 4:00
Supinated Grip Barbell Row (@2010; 10 x 3 sets)
All sets at same weight with controlled movement - Build from previous week
Specific Prep
[30-35:00]
Deadlifts
Coaching cue: Hips and shoulders together off the floor - even in faster reps
PREP
Build to workout load in 1-3 sets x 3-5 reps
Wall Ball Shots:
Coaching cue: keep chest up all the way through each rep - helps with breathing but also save that lower back for our DL's
PREP
5 WB thrusters
5 WBS
Metcon
[35-55:00]
Superunknown (AMRAP - Rounds and Reps)
4 rounds of
AMRAP 4:00 + 1:00 Rest
(pick up where you left off each round)
12 Deadlift (155/105)
9/7 cal bike
10 Wall Ball Shots (20/14# 10/9')
OPEN (RX+): Deadlift (185/135) + 9/7 cal Bike + 15 WBS
CC: PUSH/Threshold
This workout comes down to transitions and just starting. Aim to get to next movement and just start.
DL weight needs to be on lighter side for you, so you can stay unbroken even when you are breathing heavy.
Superunknown (BUILD) (AMRAP - Rounds and Reps)
4 rounds of
AMRAP 4:00 + 1:00 Rest
(pick up where you left off each round)
12 Deadlift (115/85)
8/6 cal bike
10 Wall Ball Shots (14/10#)
Cool Down/Stretch
[55-60:00]
Cat/Cow flow 45s
Barbell smash quads 1:00/leg
