10.28.2021
Warm-up
[5:00-15:00]
1 Round
1:00 Cardio Choice
8/8 Single Leg Romanian Deadlift
6 No-Dip Muscle Cleans
:30sec Weighted Dead-Bug (barbell)
10/10 Bird-Dogs
+
2 rounds or BARBELL PREP
3 RDL
3 Empty Bar Deadlift
3 Clean Grip High Pull
3 Hang Muscle Clean
3 Hang Power Clean with pause in catch
3 Hang Power Clean with practice on re hook griping on the decent
** Add weight to bar for second round
[18:00-22:00]
Build to Workout Weight
2-3 sets x 3 Deadlifts + 2 Hang Power Cleans
Metcon
A. [22:00-32:00]
Rest [32:00-35:00]
B. [35:00-50:00]
O’Doyle Rules! (Weight)
10:00 EMOM
6 Deadlift + 4 Hang Power Cleans
Load: ~50% of Power Clean
Open/RX+: Same at Fitness
CC: GRIND
Choose a weight that allows you to complete the complex with time to recover each minute and allows you to keep HPC unbroken
BUILD OPTION: 6 DB RDL's + 4 DB hang Power Cleans
T-T-T-Today Jr! (Calories)
5 Rounds for Max Cals
:30sec Bike
+
2:00 Rest
CC: Sprint
Goal: 15-25 Cals for Men & 12-20 Cals for Women
Cool Down/Stretch
[54:00-60:00]
2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
EXTRA Competitor WOD
Metcon (15 Rounds for reps)
ROWING INTERVALS
6 Sets of 250m Row
REST: 1:30 b/s
*max sustainable pace damper @ 5, spm @ 28-32
REST 3:00 after the 6th 250m
Then...
3x1000m @ 5k Pace @ 26- 30spm
R: 1:30 b/s
R: 3:00 after the 3rd 5k
Then
6x500m @ 2k Pace @ choice spm
R: 1:00 b/s
*focus here is on hard sustainable paces
