9.10.2022
Warm-up
[3-15:00]
2:00 row - increase pace every 30s
+
5:00 at warm up pace
5 scap pull ups
5 unloaded Good mornings
5/5 push up to side plank rotation
20s hollow rocks
Specific Prep
[15-25:00]
15-20s active hang
10-15s chin over bar hold
1-3 strict pull ups
+
W/ empty bar:
5 RDL
5 no dip muscle clean
5 strict press
+
w/ some weight - still on lighter side
5 DL
5 hang Power Clean
5 Push press
+
build to workout weight
Metcon
Metcon (Time)
2 person Teams
2 rounds of each: (25:00 Time Cap)
P1:
AMRAP 5:00
10 strict Pull Ups
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
P2:
AMRAP 5:00
Row for cals*
Every minute you must stop and complete 5 Push ups (starting at 0:00)
Rest 2:00 for transition
Flow of workout is as follows.
0-5:00 on clock: P1 does barbell/pull AMRAP and P2 does row/push up
5-7:00: both partners’ rest
7-12:00: P1 does row/push up and P2 does barbell/pull ups
12-14:00 both partners’ rest
14-19:00: P1 does barbell/pull AMRAP and P2 does row/push up
16-21:00: both partners’ rest
21-26:00: P1 does row/push up and P2 does barbell/pull ups
Recovery/Endurance Builder
[52-60:00]
(start these about 30-90s after workout is over)
1:30 PVC Clean and push press - slow easy reps/pace
3-5:00 EASY jog -or- row
