5.25.2021
Warm-up
[3-16:00]
Squat Warm-Up
2 Rounds
1:00 Row
10/10 SL Foot Elevated Glute Bridge
:20sec Hamstring Plank
:15sec/:15sec Star Plank
10 Air Squats
+
Build to opening weight back squat
Weightlifting
[18-34:00]
Back Squat (@10X1; 7-5-5-3-3-Max Reps; Every 3:00)
#1: 7 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 3 reps @ 85%
#5: 3 reps @ 85%
#6: Max reps @ 75%
Back Squat (@2011; 12-10-10-5-5-12(+); every 3:00)
Start with light weight, build a little each set; aim to complete at least 12 (but if you can get more go for it) on last set.
Use weight from first set for last set.
Specific Prep
[34-39:00]
Dual DB Power Cleans – Technique + Jump before you "Curl"
3 DB DLs (DBs at sides)
3 Dual DB Hang Power Cleans
3 Dual DB Power Cleans (from Floor)
DB Step Overs – How to hold DBs + Driving through mid foot with "top leg"
Most will want to hold at sides, but any method is fine
4 Box step overs – no weight
4 Dual DB box step overs
Metcon
[39-56:00]
Brian Fantana (Time)
3 Rounds [FIRM Time CAP 15:00]
15/12 Cal Assault Bike
10 Dual DB Power Cleans 35/25
10 Dual DB Box Step-Overs 35/25 (24/20'')
Directly into..
60m Dual DB Front Rack Walking Lunge 35/25
30/24 Cal Assault Bike
OPEN (RX+): DBs 50/35
GOALS/STIMULUS:
• CC: Threshold/PUSH into A SPRINT
• Time Domain: 11:00-15:00 /// Time Cap: 15:00
• For DB work, choose a weight you can stay unbroken all the way through the first 3 rounds. Splitting up lunges will happen.
• Push Hard on the last bike sprint to finish.
Cool Down/Stretch
1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
1min pigeon pose
*go through on right then on left
3min Seated Straddle
3min Saddle Pose
