11.4.2022
Warm-up
[3-8:00]
4:00 at warm up pace
10/10 arm swings (each direction)
10/10 leg swings (front to back and side to side)
10 push ups w/ 2s pause at top
5 empty bar segmented DL SLOW and CONTROLLED
5 empty bar DL no pauses
Specific Prep
[8-15:00]
w/ lighter than workout weight DB:
5/5 DB snatch High Pull
5/5 DB Push press
5/5 alt. DB snatch
w/ workout weight
6-8 alt. DB snatch
+
4/leg OH lunge (unloaded)
4/leg OH lunge w/ lighter weight
4/leg OH lunge w/ workout weight
FOCUS on keeping elbow locked out and that DB centered over your shoulder and hip!
Weightlifting
[15-27:00]
Metcon (Weight)
4 sets (12:00 Time Cap)
12 Single DB OH Lunge (right)
20 Alt. DB Snatch
12 Single DB OH Lunge (left)
+
1mi easy bike recovery (cap at 90s)You choose your weight for DB, but pick a challenging weight. These sets should be TOUGH
Specific Prep
[27-30:00]
Wall Walk Prep
1-2 inch worm walk out + push up
10s HS hold
1 practice Wall Walk
+
Build to DL workout weight
Metcon
[35-57:00]
My Favorite Cardigan (2 Rounds for reps)
For QUALITY (TIME CAP 10:00)
5 Wall Walks
15 Deadlifts (185/135#)
4 Wall Walks
12 Deadlifts (185/135#)
3 Wall Walks
9 Deadlifts (185/135#)
2 Wall Walks
6 Deadlifts (185/135#)
1 Wall Walk
3 Deadlifts (185/135#)
OPEN (RX+): Deadlift (225/185#)
Active Recovery/Rest 4:00
For QUALITY (TIME CAP 8:00)
5 Wall Walks
18 Empty bar Good Mornings @1010
4 Wall Walks
15 Empty bar Good Mornings @1010
3 Wall Walks
12 Empty bar Good Mornings @1010
2 Wall Walks
9 Empty bar Good Mornings @1010
1 Wall Walk
6 Empty bar Good Mornings @1010
OPEN (RX+): GHD Back Extension @1010
CC: GRIND
GOAL: Move w/ PURPOSE and keep movement Quality HIGH. Slow down to make sure you are hitting points of performance and full Range of Motion. If you do not complete all the work under the time cap, that is ok, this is about moving with intent for the work time.
My Favorite Cardigan (BUILD) (2 Rounds for reps)
For QUALITY (TIME CAP 13:00)
5 Inch Worm walks out (arms only) + Push Up
15 Deadlifts (135/95#)
4 Inch Worm walks out (arms only) + Push Up
12 Deadlifts (135/95#)
3 Inch Worm walks out (arms only) + Push Up
9 Deadlifts (135/95#)
2 Inch Worm walks out (arms only) + Push Up
6 Deadlifts (135/95#)
1 Inch Worm walks out (arms only) + Push Up
3 Deadlifts (135/95#)
Active Recovery/Rest 4:00
For QUALITY (TIME CAP 8:00)
5 Inch Worm walks out (arms only) + Push Up
18 Empty bar Good Mornings @1010
4 Inch Worm walks out (arms only) + Push Up
15 Empty bar Good Mornings @1010
3 Inch Worm walks out (arms only) + Push Up
12 Empty bar Good Mornings @1010
2 Inch Worm walks out (arms only) + Push Up
9 Empty bar Good Mornings @1010
1 Inch Worm walks out (arms only) + Push Up
6 Empty bar Good Mornings @1010
Recovery/Endurance Builder
[after class]
(start these about 30-60s after workout is over)
5:00/800m Row or run slow as needed just no walking/stopping
