10.27.2022
Warm-up
[3-13:00]
12-5/ side Half Kneeling banded Shoulder retraction
Three way banded shoulder stretch 30s/position x each side
+
5:00 - Increase pace each round
30s bike
1-3 strict pull ups w/ slow lower
5 kip swings
7 PVC OHS
9 bent over flys (w/ 2.5-5# plates)
Specific Prep
[13-20:00]
W/ empty bar
Snatch Balance + 5 OHS w/ 1s pause at bottom
+
add some weight
1 Power Snatch + 5 OHS
+
build to workout weight
Metcon
[20-50:00]
Dracula (5 Rounds for reps)
4-5 rounds w/ EVEN times (25:00 Time Cap)
"x" Pull Ups
15/12 Cal Bike
"x" Pull Ups
12 Overhead Squats (95#/65#)
Rest 2:00 b/t rounds
OPEN(RX+):
4-5 rounds w/ EVEN times (25:00 Time Cap)
9 CTB Pull Ups
15/12 Cal Bike
9 CTB Pull Ups
12 Overhead Squats (115#/75#)
rest 2:00 b/t rounds
SCORE is TOTAL pull Up reps each round
CC: PACER/SUSTAIN
GOALS:
**3:05-3:15 per round
**Unbroken sets of Pull Ups every round
**Try for more reps this week than last week
**OHS weight should be on light/moderate side with each set of OHS completed in 1-2 sets
** If you did Week 2 (10/13) workout, go a bit heavier on OHS this week than you used that week
Dracula (BUILD) (5 Rounds for reps)
4-5 rounds w/ EVEN times (28:00 Time Cap)
4-8 Strict Banded Pull Ups -or- 8-12 Ring Rows
12/10 Cal Bike
4-8 Strict Banded Pull Ups -or- 8-12 Ring Rows
12 Overhead Squats (PVC or empty bar)
Rest 2:00 b/t rounds
MODIFICATIONS for OHS: Goblet Squat or Front Squat
Metcon (Time)
OPTIONAL Aerobic Conditioning / Active Recovery Workout
" Ghostbusters"
30:00 to 60:00 at EASY PACE
400m Row
10 KB Halos - slow/controlled (light KB)
1 mile bike
20s Ring/Bar Dip Support -or- Tall plank
Recovery/Endurance Builder
50-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00 ***You Choose***
want to build stamina at squatting, pressing, bending, core? Choose what you want to work on and tackle the 5 min EMOM today with that in mind
EMOM 5:00
12s push press FAST reps w/ empty bar + 45s slow pvc pipe strict press
+
3:00 run slow as needed just no walking
