7.6.2022
Warm-up
[3:00-10:00]
5:00 @ warm up pace
150/100m row
10 alt. box step ups
3 push up to down dog
+
1:00/1:00 banded super front rack
Specific Prep
[10-20:00]
5 no dip hang muscle clean
5 clean grip hip hinge (pause 1s w/ bar just above knees)
5 hang Power clean w/ 2s pause at catch
3 hang power Clean - no pause
Add some weight to bar
3 hip hinge (pause 1s w/ bar just above knee)
3 hang power clean w/ pause at catch
3 hang power clean no pause
+
build to working weight in 2 more sets
Weightlifting
[20-30:00]
Hang Power Clean (5 x 6 sets; every 2:00)
Keep loads between 65-70% for all sets
BUILD: choose a moderate load that allows for unbroken sets and solid movement
Specific Prep
Prep [30-35:00]
Box Jump Overs: Try to limit extra footwork today. Jump, land, and then either pivot on box and step down into next jump or hop to the ground and pivot on the ground. Find what works best for you to stay smooth on these each round.
PREP:
3 box jumps w/ step down
3 box jump overs
Shoulder to Overhead
Coaching Cue: We want SOLID lockout on each and every rep - knees, hips, shoulders and elbows. Common fault is to start to bring bar back down before all of these are fully extended.
PREP:
Coach led PREP:
3 reps with 2s pause at top - emphasizing full lockout with bar stacked over mid foot, hips and shoulders.
3 reps no pause but still showing control and lockout OH
+
Build to workout load in 1-3 sets x 5-7 reps
Metcon
[35-55:00]
Doll Parts (Time)
For time @ 80% (20:00 Time Cap)
500m Row
+
3 rounds
10 Shoulder to OH (95/65)
10 Box Jump Overs (24/20")
+
500m Row
+
3 rounds
10 Shoulder to OH (95/65)
10 Box Jump Overs (24/20")
+
500m Row
OPEN (RX+): S2OH (115/85) + 500m Ski instead of row
CC: Pacer/Sustain
Goal: 14-18:00
Keep splits of all rowing even all the way through
Keep each 3 rounds of work in even times
Loading should be light to moderate on S2OH
Box jump overs should be smooth and steady
Doll Parts (BUILD) (Time)
For time @ 80% (20:00 Time Cap)
400m Row
+
3 rounds
10 Push Press (75/45)
10 Box Step Ups (24/20")
+
500m Row
+
3 rounds
10 Push Press (75/45)
10 Box Step Ups (24/20")
+
500m Row
Cool Down/Stretch
[55-60:00]
Foam roll lats 1:00/side
barbell smash triceps 1:30/arm
