6.1.2021
Warm-up
[3-18:00]
3:00 Light Foam Rolling of Quads, Adductors, Abductors (IT Band), T-Spine
+
Every 90sec, 6 sets total (2 sets of each)
St1: 10 burpees
St2: 2/2 Turkish Get-Ups + 5/5 KB Windmill
St3: 20sec/20sec Pallof Press, with a light plate
Specific Prep
[18-25:00]
Quick Clean Primer
5:00-7:00 to work on this prior to EMOM
Clean Lift off + Slow Muscle Clean + Low Hang Power Clean; 5 sets x 1+1+1
Building weight, getting close to starting percentage"
Weightlifting
[25-35:00]
Power Clean (; EMOM 10:00; 3-3-3-2-2-2-2-2-1-1)
#1: 3 reps @ 60%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 65%
#6: 2 reps @ 70%
#7: 2 reps @ 75%
#8: 2 reps @ 75%
#9: 1 rep @ 80%
#10: 1 rep @ 80%
Hang Power Clean (7-7-7-5-5-5-5-5-3-3; EMOM 10:00 )
build each set if form is PERFECT
Coaches Notes
Today is all about speed on bar and turnover!
Metcon
[42-50:00]
Jole Blon (AMRAP - Rounds and Reps)
AMRAP 8:00
12 Dual KB Deadlifts 53/35#
24 Double Unders
18 AbMat Sit ups
24 Double Unders
OPEN (RX+): Dual DB DL (70/53) + 24 DU + 12 GHD Sit ups + 24 DU
GOALS/STIMULUS:
• CC: Grind
• Goal is 4+ rounds
• Today focus on transitions and finding a lower pace that allows you to just stay moving for all 12 minutes.
• Choose weights and variations that support recovery from Murph if you did it yesterday.
Jole Blon (BUILD) (AMRAP - Rounds and Reps)
AMRAP 8:00
12 Dual KB Deadlifts 45/25#
25 Single Unders
18 AbMat Sit ups
25 Single Unders
BUILD: Dual DB DL (45/25) + 25 Singles + 18 Sit ups + 25 Singles
Cool Down/Stretch
[50-60:00]
2min Barbell Adductor Stretch
-During stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Accessory Work
Metcon (Weight)
3 Sets For Quality:
100ft/each side, Suitcase carry with DB, moderate load (focus on trunk activation, obliques)
15 Rear Delt Flys, light load
Rest as needed
