11.29.2021
Warm-up
[3:00-11:00]
6:00 AMRAP
:15sec Dead-Hang + :15sec Active Hang
10 Barbell RDLs
10 BTN Strict Press
:15sec Barbell OH Hold
10 Alt Jumping Lunges
Specific Prep
[11:00-22:00]
3 Sets, start @ hip, then from knee, then from mid-shin
Clean High Pull
Muscle Clean
Tall Clean
Push Press
Push Jerk
Split Jerk w/3sec pause in split
--Then add weight and hit singles up to 70%
Weightlifting
[22:00-38:00]
Clean and Jerk (“Snake” EMOM 16:00 x 1 rep)
Snake EMOM
1 @ 70% for first 8 minutes
+
Next 8 minutes is as follows:
75% for 1 rep.
If you make a lift you go up to 80% for next minute, if you miss a lift you go back to 70% and so on, hence the snake structure.
Hang Power Clean & Push Press (EMOM 16:00 x 1 rep)
0-8: 2 reps @ light/ moderate weight for you
9-16: 1 rep a bit heavier than first half
Specific Prep
[38:00-45:00]
10 scap pull ups + 5 kip swings
3-5 strict pull ups
3-5 kipping pull ups / CTB
+
2 rounds building intensity to workout pace:
5 front squats
5 pull ups
Ace (Time)
7 Rounds for time (10:00 HARD CAP)
7 Front Squats 135/95#
7 Pull-Ups
Open/RX+: 165/115# & Chest to Bar
CC: SPRINT
Time Domain 5:00-7:00
Weight on FS should be challenging but unbroken each round
Pull Up variation should be one you can reasonably complete each set unbroken as well.
The goal of this workout today is to build some front squat volume while working on consistency in the Pull Ups/CTB pull-ups. The feel here is full gas pedal in a sprint couplet. Which means the weight should be challenging unbroken for all sets, which will be sure to jack your heart rate up leading into the chest to bar pull-ups.
Ace (BUILD) (Time)
7 Rounds for Time (10:00 CAP)
10 Front Squats 95/65#
10 Ring Rows
Cool Down/Stretch
[55:00-60:00]
1:30/1:30 Pigeon Pose
1:00/1:00 Foam Roll Lats
EXTRA Competitor WOD
Back Squat (@10X1; 5-5-5-4-4; rest as needed)
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 80%
Set 4: 4 Reps @ 82%+
Set 5: 4 Reps @ 82%+
Metcon (Time)
5 Rounds
400m Run
15 Push Jerks 155/105#
50' Front Rack Walking Lunges 155/105#
Metcon (10 Rounds for reps)
10 Sets
250/200m Row
R: 1:00 b/s
