5.12.2022
Warm-up
[3:00-15:00]
9:00 AMRAP
1:00 Bike Easy
6+:15sec/Arm Half Kneeling SA DB Press + OH Hold
8/8 Staggered Stance SL SA Deadlift
10 Quarter Squat Jumps
Specific Prep
[15:00-25:00]
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.
PREP
3 Dips w/ 2s pause at bottom (look for vertical torso and feet flat)
3 Dip + Drive ("launch" that bar with legs and hips)
3 Push Press w/ 2s pause at top (looking for vertical bar path and finish position stacked over hips/shoulders w/ knees, hips and elbows locked out)
+
Build to starting weight in 3 sets: @45-55-65% of 1RM
Weightlifting
[25:00-37:00]
Push Press (7-5-3-7-5-3; every 2:00)
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
7 Reps @ 70%+
5 Reps @ 75%+
3 Reps @ 80%+
Push Press ( 9-7-5-9-7-5; Every 2:00)
Build each set if form allows, second wave of 9-7-5 heavier than 1s
Specific Prep
[37:00-45:00]
Points of Performance:
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.
Dual DB Deadlift: Hips and torso should rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension and placing the DBs directly to the outside of the feet and keeping them close.
PREP
13 (11 for BUILD) unbroken practice reps w/ workout weight - adjust to be able to stay unbroken in Metcon
Dual DB Shoulder to Overhead: The line of action should be direct and linear off the shoulders to the finish with the dumbbells remaining over midline and biceps covering ears. Keep the lats and posterior delts engaged to create a firm platform/shelf for the DB’s to rest on in the dip and drive.
PREP
11 (9 for BUILD) unbroken reps - again adjust to stay unbroken in Metcon
Metcon
[45:00-60:00]
Mentos in Coke (Time)
2:00 on/1:00 off for 5 Rounds
13 Dual DB Deadlifts (35s/25s)
11 Dual DB Shoulder to Overhead (35s/25s)
Max Cal Air Bike
Load: 35/25#
*Continue until 75/55 Cal Echo Bike -or- (5/65 Cal Assault Bike
CC: PUSH/THRESHOLD
This workout will be a bit explosive! The goal today is to be able to hit 12 deadlifts unbroken. Then deadlift the DBs before doing a hang clean to the shoulders and going into 11 DB shoulder to overhead, then jumping into the bike. The goal is to be able to have about 45-60sec on the bike each set and hit hard before resting for a minute and then hitting the next set.
Open/RX+: 50/35#
Mentos in Coke (BUILD) (Time)
2:00 on/1:00 off for 5 Rounds
11 Dual DB Sumo Deadlifts (35s/25s)
9 DB Shoulder to Overhead (35s/25s)
Max Cal Bike
*Continue until 60/45 Cal Echo Bike
Cool Down/Stretch
1:00/1:00 Couch Stretch
2:00 Childs Pose
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
Accessory Work
Metcon (Weight)
4 Sets
10-12 Glute Ham Raises
1:00 Sorenson Hold
8-10 DB Cuban Rotations
5 Supine Grip Lateral DB Raise + 10 Hold
EXTRA Competitor WOD
Metcon (Time)
6 Rounds
20 Cal Row
100ft Sled Push
100ft Sled Drag
20 Cal Ski
R: 2:00 Bike Erg @ 60% effort
