6.21.2021
Warm-up
3-20:00
2 Rounds
1:00 Cardio Choice
5 reverse lunges/leg
5 broad Jumps
10 Barbell Upright Rows
10 Barbell Front Squats
5 Strict Press + 5 Push Press + 5 Push Jerk
+
Build to first set weight for back squats
Weightlifting
(20-38:00)
Power Clean & Jerk (Every 3:00 x 6 Sets)
Set 1: 3+1 @ 75-80%
Set 2: 2+1 @ 80-85%
Set 3: 1+1@ 85-90%
Set 4: 3+1 @ 80+%
Set 5: 2+1 @ 85+%
Set 6: 1+1 @ 90+%
Squat Clean and Jerk ( Every 3:00 x 6 Sets)
Set 1: 3+1 @ 75-80%
Set 2: 2+1 @ 80-85%
Set 3: 1+1@ 85-90%
Set 4: 3+1 @ 80+%
Set 5: 2+1 @ 85+%
Set 6: 1+1 @ 90+%
Hang Power Clean & Push Press (3+1; Every 3:00 x 6 Sets)
3 Hang Power Cleans + 1 Push Press each set; build if form feels great
Specific Prep
(38-42:00)
6-8 reps practicing alt. DB clean & jerks (lighter weight)
4-6 reps with workout weight
+
10 kip swings
5 pull ups
5 CTB pull ups
2-3 bar muscle ups (OPEN)
Metcon
(42-57:00)
ESPN 8, The Ocho (Time)
For Time
20 Alt. DB Clean and Jerk (50/35#)
30 Pull-Ups
20 Alt. DB Clean and Jerk
20 Pull-Ups
20 Alt. DB Clean and Jerk
10 Chest to Bar Pull Ups
OPEN (RX+): DB (65/45#) + 30 Pull-Ups / 20 CTB Pull-Ups / 10 Bar Muscle Ups
NOTES:
• Time Domain: 10:00-15:00 and Time Cap: 15:00 Time Cap
• Conditioning Category: Threshold/PUSH
• DB weight should be moderate. Let’s choose a weight you can cycle for 6-10 reps at a time within the workout.
• For all Pull Up variations, let’s choose variations that you can complete each section in under 3:00. This will ensure that the stimulus is met, and we are able to stick within the time domain
• Feel of the workout today should be muscular fatigue and challenging on the lungs as it will get a little breathy today.
ESPN 8, The Ocho (BUILD) (Time)
For Time
20 Alt DB Clean and Jerk (35/25)
30 Ring Rows
20 Alt DB Clean and Jerk
20 Banded Pull-Ups
20 Alt DB Clean and Jerk
10 Pull Ups -or- Jumping Pull Ups
Cool Down/Stretch
(after class time today)
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (Weight)
Accumulate 3:00 D-Ball Hold *Heavy
Accumulate 3:00 Nose to Wall Handstand Hold
Handstand Walk (Every 75sec: 50-100ft x 6 sets)
Barbell / Extra Strength
Clean Pull (3x3; rest as needed; use 102% of CL 1RM)
