11.12.2022
Warm-up
[3-10:00]
1:00 easy Row
5 Hang Muscle Snatch
10 OHS
1:00 easy row
5 Arms only inch worm + Push Up
10 snatch balance
1:00 Row
5 push ups
10 Hang Power Snatch
Specific Prep [10-20:00]
Row 500m at pace you expect to hold on LAST row
+
5 Snatch Grip Deadlift
5 Snatch Grip Push Press
5 Hang Power Snatch
5 OHS
+
500m Row (match pace)
Metcon
[20-54:00]
A Rickle in Time 1 (Time)
Row 1500m/1200m @ 85%
rest 2:00
A Rickle in Time 2 (AMRAP - Rounds and Reps)
AMRAP 15:00
3-6-9-12...
Hang Power Snatch (75/55)
Overhead Squat
Bar Facing Burpees
rest 2:00
OPEN(RX+): (95/65)CC: SUSTAIN
GOALS: EVEN splits per round but continuing to push pace/effort here this week.
Barbell weight for OHS and HPS should be light weight
Keep burpees steady, they are your pacer in the middle AMRAP
Really focus to make first row a time/pace you can hold at the end, so the first row should feel pretty easy.
A Rickle in Time 3 (Time)
Row 1500m/1200m @ 85% - Match pace/time from first row
A Rickle in Time (BUILD) (AMRAP - Rounds and Reps)
Row 1200m/1000m @ moderate pace
rest 2:00
AMRAP 15:00
3-6-9-12...
Russian KBS (35/45#)
Goblet Squat
Burpees
rest 2:00
Row 1200m/1000m @ moderate pace - Match pace/time from first row
Recovery/Endurance Builder
[55-60:00]
(start these about 30-60s after workout is over)
*** You pick a weakness to work today ***
Push Press: 15s empty bar [FAST] + 45s PVC strict press [SLOW/EASY])
Bench Press: 15s empty bar [FAST] + 45s PVC bench press [SLOW/EASY]
Goblet Squat: 15s 8/15# KB [FAST] + 45s air squat [SLOW/EASY]
Core: 15s alt. plank shoulder taps [FAST] + 45s Flutter Kicks [SLOW/EASY]
+
5:00 easy paced biked
