10.20.2021
Warm-up
[3:00-17:00]
2:00 Cardio Choice
:30/:30 Foam Roll Lats
:30sec Foam Roll Upper Thoracic
+
2 Rounds
10 PVC Pipe Passovers
10/10 Single Arm DB Upright Row
10/10 Single Arm DB Press
10/10 Wrist Rotations
20 Deep Lunge Mountain Climber
Specific Prep
[17:00-22:00]
5:00 Quality Practice (Coach Led)
2-3 Sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
+
[22:00-25:00]
Build to Working Weight
Weightlifting
[25:00-39:00]
High Hang Squat Snatch + Hang Squat Snatch (Every 2:00 x 7 Sets)
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%
*High Hang = Hip Crease
*Hang =Top of the Knee
High Hang Power Snatch + Hang Power Snatch + Overhead Squat (Every 2:00; 1.2.3 x 7 sets)
Each set = 1 HHPS + 2 HPS + 3 OHS
*Focus today is speed under the barbell and pulling yourself into a quality catch position
Specific Prep
[39:00-43:00]
Practice round:
5 DB push ups
2 Devil’s press
2 Dual Hang DB Snatch
5 DB thrusters
Metcon
[43:00-51:00]
The Devil Wears Prada (Time)
5 Rounds for Time:
10 Deficit DB Push-Ups
5 Devils Press (35/25#)
5 Hang Dual DB Snatch (35/25#)
10 DB Thrusters (35/25#)
Open/RX+: DBs: 50/35#
CC: Push/THRESHOLD
Goal TIME: 8:00-11:00
Choose weights for DBs that allows you to stay unbroken with short rest between movements.
The Devil Wears Prada (BUILD) (Time)
5 Rounds:
10 Elevated Push-Ups
5 Burpees
10 Alt DB Snatch (30/20#)
5/5 SA DB Thrusters (30/20#)
Cool Down/Stretch
[53:00-60:00]
1:00 Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
:30/:30 Thread the needle stretch (each side)
1:00/1:00 pigeon pose
Accessory Work
Metcon (Weight)
3 Sets, For Quality
10 Weighted Maltese Raises
10/10 Side Lying DB External Rotation
10 Zottman Curls
EXTRA Competitor WOD
Snatch Pull (4 Sets x 3 Reps; Rest as needed)
Use 100-105% of Snatch 1RM
Metcon (Time)
For Time:
100 Double Unders
75 Wall Balls 20/14#
50 KBS 53/35#
25 Overhead Squat 185/125#
R: 5:00
25 Overhead Squat 185/125#
50 KBS 53/45#
75 Wall Balls 20/14#
100 Double Unders
Metcon
3 Rounds (For Quality)
10 Barbell RDLs
10 Glute Ham Raises
20 Banded Good Mornings
