6.8.2022
Warm-up
[3:00-10:00]
6:00 @ warm up pace
30s bike - increase pace per round
5/5 Single arm DB swing
5/5 Single DB DL
5/5 Thoracic Rotations
Warm-up
[3:00-10:00]
6:00 @ warm up pace
30s bike - increase pace per round
5/5 Single arm DB swing
5/5 Single DB DL
5/5 Thoracic Rotations
Specific Prep
[10-20:00]
W/ light set of DBs
5 DB push press w/ 3s lower to practice tempo
-Keep midline tight/avoid lower back over extension on these
-Utilize big leg drive to get DBs up today
w/ empty bar
10 Supinated grip BB row
-Keep midline tight and back flat
-Avoid "kipping" these reps - hips and knees stay static through entire ROM
Specific Prep
[10-20:00]
W/ light set of DBs
5 DB push press w/ 3s lower to practice tempo
-Keep midline tight/avoid lower back over extension on these
-Utilize big leg drive to get DBs up today
w/ empty bar
10 Supinated grip BB row
-Keep midline tight and back flat
-Avoid "kipping" these reps - hips and knees stay static through entire ROM
Weightlifting
[20-32:00]
Every 4:00 complete 1 super set of A1 and A2
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
Weightlifting
[20-32:00]
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
DB Push Press (@30X1; 8-8-8; rest 30s)
Build across the 3 sets if tempo and form are SOLID
Dumbbell Push Press (@30X1; 8-8-8; rest 30-60s)
Build across the 3 sets if tempo and form are SOLID
Supinated Grip Barbell Row (@2010; 15 x 3 sets)
All sets at light weight with controlled movement
Supinated Grip Barbell Row (@2010; 15 x 3 sets)
All sets at light weight with controlled movement
Specific Prep
[32-40:00]
Devil's Press
COACHES DEMO the "DB Snatch/swing" style vs. Clean and jerk style
PREP
3/3 FR walking lunges (light weight)
1/1 Devil's Press (lighter than workout weight)
3/3 FR walking lunges (workout weight)
1/1 Devil's Press (workout weight)
Specific Prep
[32-40:00]
Devil's Press
"DB Snatch/swing" style vs. Clean and jerk style
PREP
3/3 FR walking lunges (light weight)
1/1 Devil's Press (lighter than workout weight)
3/3 FR walking lunges (workout weight)
1/1 Devil's Press (workout weight)
Metcon
[40-55:00]
Metcon
[40-55:00]
Excitebike (Time)
3 rounds (15:00 Time Cap)
20 Dual DB Front Rack Walking lunge (10 steps/leg) (35s/25s)
15/12 Calorie Bike
3/3 Alt. Single Arm Devil's Press (35/25)
15/12 Calorie Bike
CC: GRIND
For the DB front rack lunges choose a challenging weight for you today - let's get heavy here
The Devil's press is with ONE DB, so alternate arms each rep
THis one is going to start to add up on the legs, so choose a pace on bike that gives you a chance to stay moving on both DB movements
OPEN (RX+): DBs (50s/35s) and 20/16 calorie bike
Excitebike (Time)
3 rounds (15:00 Time Cap)
20 Dual DB Front Rack Walking lunge (10 steps/leg) (35s/25s)
15/12 Calorie Bike
3/3 Alt. Single Arm Devil's Press (35/25)
15/12 Calorie Bike
OPEN (RX+): DBs (50s/35s) and 20/16 calorie bike
CC: GRIND
For the DB front rack lunges choose a challenging weight for you today - let's get heavy here
The Devil's press is with ONE DB, so alternate arms each rep
This one is going to start to add up on the legs, so choose a pace on bike that gives you a chance to stay moving on both DB movements
Excitebike BUILD (Time)
3 rounds (15:00 Time Cap)
20 Dual DB Front Rack Walking lunge (10 steps/leg) (25s/15s)
12/10 Calorie Bike
3/3 Alt. Single Arm Devil's Press (25/15)
12/10 Calorie Bike
Excitebike BUILD (Time)
3 rounds (15:00 Time Cap)
20 Dual DB Front Rack Walking lunge (10 steps/leg) (25s/15s)
12/10 Calorie Bike
3/3 Alt. Single Arm Devil's Press (25/15)
12/10 Calorie Bike
Cool Down/Stretch
[55-60:00]
1:00/1:00 Couch Stretch
2:00 Foam roll back
30s/30s standing quad stretch
Cool Down/Stretch
[55-60:00]
1:00/1:00 Couch Stretch
2:00 Foam roll back
30s/30s standing quad stretch
