3.7.2022
Warm-up
[3:00-15:00]
AMRAP 10:00 For Quality
10/10 Banded Clam Shells
10/10 Banded Monster Walks (forward & backward)
:20s Hollow Rocks
1:00 Bike
10 Jump Switch Lunges
5/5 Goblet Cossack Squat
20 Jumping Jacks
Specific Prep
15:00-22:00]
Front squat build to working weights:
1 pausing in bottom + 3-5 @10X1: @40%, 50%, 60%; rest 1-2:00 between
Weightlifting
[22:00-34:00]
Front Squat (1.3,1.3, 1.2, 1.2, 1.1, 1.1; every 2:00)
1 Pausing FS (3sec in bottom) + FS @10X1
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 70%
Set 3: 1+2 @ 75%
Set 4: 1+2 @ 75%
Set 5: 1+1 @ 80%
Set 6: 1+1 @ 80%+
Front Squat (@2111; 3,3,3,3,3,3; every 2:00)
Build by feel, but keep tempo/movement as Priority
1sec hold at bottom of each rep
Specific Prep
Prep [34:00-40:00]
20s jump/clap leg double under drill
20s high jump singles
20s double unders/practice
relax shoulders, keep tight "circles" in wrists/not elbows or shoulders
+
5 KB DL
5 Russian swings
5 American swings
Big point of performance here is controlling midline and working to mitigate any excessive flexion or extension. Keep the KB close to the body and high in the hips on initial swing and then as the KB passes the eyes be sure to flex and work into a neutral spine by shortening the gap between belly button and sternum
Metcon
[40-55:00]
Player Piano (Time)
3 Rounds for Time (TIME CAP 15:00)
25/21 Calorie Bike
25 American KBS 53/35#
75 Double Unders
OPEN/RX+ same as Fitness
CC: Push/Threshold
Time Domain: 9:00-12:00
We should focus on a KB weight here that allows the athlete to be close to unbroken with the rep scheme. These aren’t necessarily super light, but it should be moderate and challenge more grip fatigue than actual muscle strength.
Including Double Unders into the mix here as we may see these come up in our last Open workout this weekend and it is good to hit them under fatigue, specifically in a high heart rate workout that will also challenge the shoulders.
Player Piano (BUILD) (Time)
3 Rounds for Time (TIME CAP 15:00)
20/15 Calorie Bike
25 Russian KBS 35/25#
100 Single Unders
Cool Down/Stretch
[55-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
Accessory Work
Metcon (Weight)
3-4 Sets, For Quality
10/10 Dual DB ATG Split Squat
10/10 Single Leg Hip Extensions
10 Reverse Nordic Curls
:15/:15 Star Plank
Extra Open Prep
Snatch Grip Push Press + 2 OHS (6 sets; rest as needed)
3+2 @ 70% x 2 Sets
3+2 @ 75% x 2 Sets
2+2 @ 80% x 2 Sets
% of 1RM Snatch
We are working into some specific overhead work for the Snatch today by doing a complex of the Snatch Grip Push Press + Overhead Squat. We are getting relatively heavy here, so focus on pressing hard into that barbell overhead.
Metcon (5 Rounds for reps)
5 Sets
3:00 AMRAP, 1:30 Rest
12/10 Cal Ski Erg
15 Toe to Bar
10 Shoulder to Overhead 185/125#
+
Max Cal Bike in time remaining
We are tackling a challenging combo here with the Ski Erg into Toe to Bar and a somewhat heavy Shoulder to Overhead. Expectation is to have around :40-:60sec on the Bike to finish each round.
Metcon (Time)
5 Sets, For Quality
9 Deficit Kipping Handstand Push-Ups 8/6''
4/3 Rope Climbs
50ft Handstand Walk
