5.7.2021
Warm-up
[3-10:00]
Workout Definition
2 Rounds
10 Staggered Stance DB RDLs (each side)
5 Walking Inchworms
20sec Single Leg Glute Bridge Hold/side
20sec Hollow Hold
10sec/10sec Side Star Plank
Specific Prep
[10-15:00]
Deadlift – Hips & Shoulders together
Prep (w/ Empty bar)
3 slow DL – 2s pause just off the floor 2s pause just below the knee, 2s pause just above the knee
3 DL no pause
Bar Facing Burpees – footwork
Let’s try to clean out our foot work today on the burpees. Let’s try to limit the little steps between reps. Practicing jumping to a spot over the bar that makes the turnaround into next rep more fluid.
Prep
2 BF burpees w/ straight jump over/land and pivot
2 BF burpees w/ a turn in the air over the bar
Back Squat - Chest tall, knees back
When coming out of the bottom of the squat, think about driving the upper back into the bar while pushing the knees back.
PREP
5 empty bar warm up reps on coach’s call. Tempo @2011
Weightlifting
[15-33:00]
Back Squat (Find an 8RM for the day in 10:00)
Back Squat (3 sets x 8 reps @ 90% of Part A; every 2:30)
Metcon
[35-50:00]
Lupin (Time)
6 Rounds [15 min FIRM time cap]
18 Alternating Lunges (9/leg)
9 Deadlifts 185/135
6 Bar Facing Burpees
REST 1:00 after each round
OPEN (RX+): Deadlift (225/155)
GOALS/STIMULUS:
* CC: Sustain/PACER
* 11:00-15:00 goal to complete
* We are looking for split times for each round to be the same. With some rest built in, this pace should be quick, but not all out.
* Weight on DL should be something you can go unbroken or 2 quick sets within the workout
* SCORE is total time to complete (including rest)
Lupin (BUILD) (Time)
6 Rounds [15 min FIRM time cap]
18 Alternating Lunges (9/leg)
9 Deadlifts 135/95
6 Bar Facing Burpees
REST 1:00 after each round
At HOME OPTION: Dual DB or KB Deadlifts
Cool Down/Stretch
[50-54:00]
Cool Down & Clean up
[54-60:00]
Hip Mobility
1min Elevated Pigeon Stretch (each side)
1min Couch Stretch (each side)
1min Ankle Stretch (each side)
MURPH Prep
MURPH Prep #11 (Time)
Weight Vest Training (3)
5 rounds for quality
400m run
+
2 rounds of Cindy
Accessory Work
Metcon
Workout Definition
3 Rounds
10/10 Rear Foot Elevated RDLS
10 Glute Ham Raises
:20sec Single Leg Sorenson Hold
Dexter (AMRAP - Reps)
(extra credit workout)
EMOM x 10:00
5 Burpee Box Jump Overs 24''/20''
Max Effort Wall Balls 20/14#
Score is total reps of Wall Balls over all 10 rounds
