11.5.2021
Warm-up
[3:00-11:00]
5:00 AMRAP
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 calf/ankle stretch
Specific Prep
[11:00-18:00]
Back Squat; 3-5 reps x 4 sets; building to opening weight; rest 1:00
Set 1: 5 x 45%
Set 2: 5 x 55%
Set 3: 3 x 65%
Set 4: 3 x 70-75%
Weightlifting
[18:00-28:00]
Back Squat (@10X1; 3-3-3-3-3(+); Every 2:00)
Set 1: 3 Reps @ 70-75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: Max Reps @ 80%
Back Squat (@2011; 5-5-5-5-10(+); Every 2:00)
Build small as form allows to ONE tough set of 10+ reps
Specific Prep
[28:00-36:00]
T2B
5 strict knee raise (controlled)
3 strict straight leg raise (controlled and high as possible)
5 kip swings
3-5 toes to bar or knees to elbows
+
With Empty bar
3 segmented snatch DL
3 snatch high pulls
3 Power Snatches w/ 2s pause at catch
+
Build to workout weight
Metcon
[36:00-56:00]
Prom Video (AMRAP - Rounds and Reps)
20:00 AMRAP LADDER
20/16 Calorie Row
15 Toes to bar
10 Power Snatches 75/55#**
**Add 2 reps to the Snatches each round
Open/RX+: 95/65#
CC: SUSTAIN/PACER
Goal: 5+ Rounds
Prom Video (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP
12/10 Cal Row
15 Abmat Sit-Ups
10 Hang Power Snatch 45/35#
*Add 2 reps to the Snatches each round
Cool Down/Stretch
[56:00-60:00]
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Accessory Work
Metcon (4 Rounds for reps)
3-4 Sets, For Quality
8/8 Bulgarian Split Squat
15 Barbell Hip Thrusts off Bench
+
Max Effort Wall Sit
EXTRA Competitor WOD
Clean and Jerk ((split jerk) 3-3-2-2-2; Rest as needed)
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 85+%
* all sets meant to be singles
Metcon (8 Rounds for reps)
24:00 EMOM
min 1: 2-4 Strict Ring Muscle-Ups
min 2: 12-20 GHD Sit-Ups
min 3: 5-7 D-Ball Cleans 100/80#
min 4: 16/12 Cal Bike
Metcon (Weight)
3 Rounds (For Quality)
8-10 Feet Elevated Ring Rows (supinated Grip)
15 Parallette Push-Ups
100ft Dual KB Front Rack Carry for Load
