5.24.2021
Warm-up
[3-19:00]
Overhead Press Specific Warm-Up
2-3 Rounds
200m Run
:20/:20 Half Kneeling SA OH Hold
5 Inchworm Push-Ups
10 Scapular Pull-Ups
:20sec Tuck Hang
+
5 Empty barbell press
+
Build to opening weight
Weightlifting
[19-31:00]
Strict press (@10X1; 7-5-5-3-3-3; Every 2:00)
#1: 7 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%
#6: 3 reps @ 80%
Strict press (@2011; 12-10-10-5-5-5; every 2:00)
Build from lighter weight to moderate set of 5 reps
Specific Prep
[31-40:00]
Strict Pull Up – Full Grip + Pull through Pinky Fingers
15 dead hang
10s active hang
5 scap Pull Ups
3-5 strict Pull Ups
Single Arm (double DB) Push Press – practice holding the other DB in front rack as you push press the opposite arm
With lighter set of DBs:
3/3 Dip Drive w/ 2s pause at dip
2/2 SA DB PP
+
With Workout Weight DBs:
5/5 SA DB PP
Metcon
[40-52:00]
Baxter (AMRAP - Rounds and Reps)
AMRAP 12:00
10/10 SA DB Push Press w/FR Rack Hold (35/25)
8/6 Strict Pull-Ups
100m Run
OPEN(RX+): SA DB PP (50/35) + 10/8 Strict Pull Up + 100m Run
GOALS/STIMULUS:
• CC: GRIND
• Let’s aim for 4-5 rounds today
• Today, strength endurance is going to be tested. Efficiency is more important than pushing the pace.
• Choose a weight you can see getting through SA DB PP in 1-2 sets all the way through
• The run is a short break to let upper body recover from the pushing and pulling
Baxter (BUILD) (AMRAP - Rounds and Reps)
AMRAP 12:00
10/10 Single Arm DB Push Press w/FR Rack Hold (25s/15s)
10 Ring Rows
100m Run To add some challenge elevate feet on box for Ring Rows
Cool Down/Stretch
[52-60:00]
:30/:30 Thread the Needle
1:00 Childs Pose
1:00/1:00 Pigeon Stretch
MURPH Prep
We will be tapering off this week to be ready for next Monday!
MURPH PREP #21 – Taper Week (Time)
Pull-Push-Squat Accumulation (6)
5 sets:
In 60 seconds complete one round of Pull ups + Push Ups + Air Squats
Rep scheme :
Pull Ups: 5-5-5-5-5
Push Ups: 10-10-10-10
Squats: 15-15-15-15-15
Only five set this week, but shorter window for work
Accessory Work
Metcon (Time)
50 Ring Rows w/ Feet Elevated
3:00 Handstand Hold Against Wall
3:00 Chin Over Bar Hold*do each in succession if possible rather than breaking into sets of each
So do all ring rows, then handstand hold, then chin over bar hold
