6.21.2022
Warm-up
[3:00-10:00]
3 rounds or 7:00
5 goblet Squat w/ 2s pause at bottom
7 each direction KB halos
10 weighted lateral raises (1-5#)
10 weighted front raise
10 weighted cuban rotations
Specific Prep
[10-18:00]
Dual DB Push Press: Let's focus on keeping the core and legs tight to keep that low back from overextending.
PREP
4-6 Dual DB Push Press with light weight to practice tempo
Supinated Grip BB Row: Focus on keeping core tight and back flat. Focus on pulling elbows up towards the ceiling.
PREP
6-8 Sup. Grip BB Row w. empty bar/light weight
+
build to working weight in 1-2 more sets
Weightlifting
[18-34:00]
Every 4:00 complete 1 super set
These are "super-sets" today so complete one set of 8 reps on DB PP then one set of 15 reps on Sup. BB row; both movements completed every 4:00
Dumbbell Push Press (@30X1; 6-6-6-6; rest 30s)
Build across the 3 sets if tempo and form are SOLID
Supinated Grip Barbell Row (@2010; 12 x 4 sets)
All sets at light weight with controlled movement
Specific Prep
[34-40:00]
Wall Ball Shots: Continue to focus on Squat depth today as well as hitting our target each rep...even if you have to slow down a notch and do an extra rep if you miss the target or the 9/10' height.
PREP
5 WB front squats w/ 2s pause at bottom
5 WB thrusters
5 wall ball shots
Metcon
[40-55:00]
Soundwave (4 Rounds for reps)
4 rounds each for time - increase pace each round
25/20 cal. Bike
20 Wall Ball Shots (20/14#)
rest 1:00 between rounds
* INCREASE effort each round for negative splits
CC: PUSH/THRESHOLD
Modify calories on bike so that you can keep slowest round under 3:45-4:00
Each subsequent round should be a bit faster
Total TIME CAP is 15:00
Soundwave BUILD (4 Rounds for reps)
4 rounds each for time
18/13 cal bike
18 wall ball shots (14/10#)
Rest 1:00
Increase effort each round for negative splits
Cool Down/Stretch
[55-60:00]
5:00 to Foam roll quads/hamstrings/IT/low back
