10.1.2021
Warm-up
[3:00-13:00]
3 Sets, for Quality
1:00 Bike, increase intensity each set
8/8 Dual DB Split Stance Romanian Deadlift
6 (Inchworm Push-Up + Squat)
6 Glute Bridge w/ 2s pause at top
Specific Prep
[13:00-16:00]
Deadlift; 5-5-3-3; building to opening weight; rest 1:00
Weightlifting
[16:00-26:00]
Deadlift (Every 2:30; 3-3-3-3)
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
Deadlift (Every 2:30; 5-7 reps x 4 sets)
Build to moderate weight for day, keep reps all TnG
Specific Prep
[26:00-30:00]
With lighter than workout weight
5 Deadlifts
5 power cleans
5 front squats
+
Build to workout weight
3 Deadlifts
3 power cleans
3 front squats
Metcon
[30:00-47:00]
Peekaboo (Time)
3 Rounds for Time (TIME CAP 17:00)
18 Wall Balls 20/14#
15 Deadlift 115/75#
9 Power Clean 115/75#
6 Front Squat 115/75#
Open/RX+: 155/105#
CC: THRESHOLD/PUSH
Goal: 11:00-15:00
Choose weight on barbell that allows you to move through the barbell cycling quickly in big sets, however some strategy here: unbroken on DL, fast singles on Power cleans (or 2 sets if you cycle PC well), into unbroken FS.
Finisher
[47:00-54:00]
Metcon (AMRAP - Reps)
4 Rounds, for Max Reps
20sec Max Goblet Cyclist Squats 53/35#
10sec Rest
20sec Max American KBS 53/35
10sec Rest
Cool Down/Stretch
[54:00-60:00]
1min Barbell Foam Roll Thoracic Extension: Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
EXTRA Competitor WOD
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
15 Chest to Bar Pull-Ups
20 GHD Sit-Ups
35 Drag Rope Double Unders
*focus here is adding on some extra credit conditioning work and gymnastics volume work to keep those skills hot!
