5.18.2021
Warm-up
[3-11:00]
2 Rounds
10 Russian Baby Makers
5 Inchworm Push-Ups
20 Alt V-Ups (10/side)
10 BB RDLs
8 Hang Muscle Cleans
+
BUILD TO OPENING WEIGHT (55-60% of 1RM)
Weightlifting
[14-30:00]
Power Clean + Hang Power Clean + Split Jerk (1.1.1 ; every 90s x 10 sets)
*start at 55-60%, up to a heavy for the day
Power Clean + Hang Power Clean + Push Press (1.1.1; Every 90sec x 10 sets)
Build if reps are SOLID
Specific Prep
[30-40:00]
Push Ups – Elbows in
20s high plank hold + 10s hold just off floor – check in with elbows
5 push ups @2020
Box Jumps – look where you want to land
4 step ups/downs
4 box jumps w/ step down – full extensions on top
Deadlift – Bar path (up AND down) stays tight to the front of your body
3 Deadlifts w/ last clean weight
+
Build to workout weight in 2-3 sets
Metcon
[40-50:00]
Collateral (AMRAP - Rounds and Reps)
AMRAP 10:00
5 Deadlifts 225/155
10 KBS 53/35
15 Push-Ups
10 Box Jumps 24/20''
OPEN (RX+): DL (275/185) / 10 KBS (70/53) / 15 Push Ups / 10 Box Jumps
GOALS/STIMULUS
• CC: THRESHOLD/PUSH
• For all loaded movements, let’s choose a weight you can stay unbroken through the entire workout (DL, KBS)
• Be steady and focused on box jumps
• Break the push ups as needed to get through in 45s or less
Collateral (BUILD) (AMRAP - Rounds and Reps)
AMRAP 10:00
5 Deadlifts 135/95
10 Russian Kettlebell swings 45/25
10 Push-Ups
10 Alt. Box Step Ups -or- Jumps 24/20''
Cool Down/Stretch
Mobility [50-60:00]
* 2min Barbell Adductor Stretch
-during stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
* 1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
* 1min Scorpion Stretch (each side)
* 30sec Thread the needle stretch (each side)
* 1min pigeon pose (each side)
Accessory Work
Metcon (Time)
Core Accessory
3-4 Sets
20 Landmine Trunk Rotations (10/side)
10-15 GHD Sit-Ups (weighted if appropriate)
12-15/side KB Weighted Side Bends
The Last Samurai (Time)
For Time
50/40 Cal Assault Bike
50 Dual DB Power Clean and Jerks 50/35#
Modify to:
40/32 Cal Bike
35/25 DB C&J
