6.22.2021
Warm-up
(3-18:00)
EQUIPMENT needed:
Pair of workout weight dumbbells
Barbell
Set of starting weights for warm up
3 Rounds
1:00 Cardio Choice
10 Goblet Cossack Squats
8 Walking Inchworms
10 Low Lunge Mountain Climber
10 DB Dead-Bugs
+
Build to opening weight (5 minutes)
Weightlifting
[18-36:00]
Back Squat (@10X1; 4-4-3-3-2-2; Every 3:00 (6 Sets))
#1: 4 reps @ 80%
#2: 4 reps @ 82%
#3: 3 reps @ 85%
#4: 3 reps @ 87%
#5: 2 reps @ 90%
#6: 2 reps @ 95%
Back Squat (@2011; 8-8-6-6-4-4; Every 3:00 (6 sets))
Build from previous week
Specific Prep
[36-40:00]
PREP
1 round
6 box step overs no weight
15 double unders
4 box step overs w/ workout weight
15 double unders
5 dual DB thrusters
Metcon
[40-57:00]
Patches O'Houlihan (Time)
AMRAP 2:00 + 1:00 Rest
10 Dual DB Step-Overs 35/25# (24/20'')
30 Double Unders
Max Thrusters (empty bar 45/35#)
*continue until 75 Thrusters are complete
*after 5 Rounds, continue on Thrusters until completion
OPEN (RX+): DBs (50/35#), 50 Double Unders, 100 Empty bar Thrusters
Flow of the workout for first 5 rounds:
10 + 30 reps is the buy in for the 2:00 round. Once complete, AMRAP thrusters until 2 minutes is up, rest 1:00 and then repeat.
If not through 75 total thrusters after 5 rounds, take you last 1:00 rest and then finish thrusters (w/o buy in work and rest - STOP at 17:00 on clock)
NOTES:
• Time Domain: 11:00-15:00 & Time Cap: 17:00
• Conditioning Category: Threshold/PUSH
• Db weight should be on lighter side for you
• The thrusters should be something you can go unbroken for 30-45s every round
Patches O'Houlihan (BUILD) (Time)
AMRAP 2:00 + 1:00 Rest
15 Box Step-Overs (24/20'')
50 Single Unders
Max Thrusters (empty bar 45/35#)
*continue until 50 Thrusters are complete
*after 5 Rounds, continue on Thrusters until completion
Cool Down/Stretch
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
Accessory Work
Metcon (Weight)
Every :90 x 5 Rounds Complete:
10 Barbell RDL
10 Weighted GHD Back Extensions (45/25# plate)
Conditioning EXTRA
Metcon (2 Rounds for reps)
Each Interval for Time
1000m Row @ 2k Pace
Rest 4:00
1000m Row @ 2k -2sec/500m
*choice on stroke rate, suggested 28-32 spm
