9.28.2021
Warm-up
3:00-15:00]
AMRAP 10:00, for Quality
6 Plank + Down Dog Toe Touches (pause 2sec at plank each time)
5/5 KB Windmill *light
30sec Ring Plank -or- high plank on floor (External Rotation)
50ft/50ft KB Bottoms Up Waiters Walk
:20sec Extended Reverse Plank Bridge
Specific Prep
[15:00-22:00]
3 Strict Press with 3 second hold at top with core engaged check in
3 Dip Drive with no press trying to get bar off the shoulders
3 Jump to Push Jerk Catch Position
3 Push Jerk with 3 second hold in catch
+
Go over Split Jerk Catch Position
3 Jump to Split Jerk Position
3 Split Jerk with 3 second hold in catch
Weightlifting
[22:00-30:00]
Push Jerk + Split Jerk (EMOM 8:00; 1.1 x 8 sets)
** 3sec pause in split
** Use 60-65% of jerk 1RM for all sets
Push Press + Split Jerk (EMOM 8:00; 1.1 x 8 sets)
** 3s pause in split
** Keep load light to moderate for all sets
Specific Prep
[30:00-38:00]
Box Jump Overs:
3/3 box step ups
4 box jumps with step down
3 box jump overs
Toes to Bar:
5 kip swings
5 kip swings with straight leg raise
3-5 Toes to Bar -or- modified version for workout
Single Arm DB Hang Clean & Jerk
5/5 single arm Russian Swing
5/5 single arm hang clean & Jerk
Metcon
[38:00-53:00]
Caballo Sin Nombre (5 Rounds for reps)
Every 3:00 x 5 Sets
6/6 Single Arm Hang DB Clean + Jerk 35/25#
9 Toes to Bar
12 Box Jump Overs 24/20''
Open/RX+: 50/35#
CC: PUSH/THRESHOLD
Goal: 1:30-2:00/Round
Choose a DB weight you can stay unbroken all the way through
Choose a Toes to Bar option that allows you to stay unbroken or 2 quick sets all the way through
Caballo Sin Nombre (BUILD) (5 Rounds for reps)
Every 3:00, 5 Sets
5/5 SA Hang DB Clean + Jerk 25/15#
9 Abmat Sit-Ups
12 Alternating Box Step-Ups
Cool Down/Stretch
[53:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Conditioning EXTRA
Metcon (Time)
800m x 4 + Rest 2-3:00 b/t
1 mile x 2 rest 3-4:00 b/t
Barbell / Extra Strength
Power Snatch (7-5-3-7-5-3; rest 90s & 2:00 between waves )
** All sets TnG reps
** 1st wave build from 60%-75%
** 2nd Wave build to heavy set of 3 from 70%
Power Clean (3-3-3-2-2-2; rest as needed)
3 @ 70% x 2 Sets
3 @ 75%
2 @ 80% x 3 Sets
Overhead Squat (@10X1; 2-2-2-1-1; rest as needed)
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%+
EXTRA Competitor WOD
Metcon (4 Rounds for reps)
4 Sets, Each for Time
2/1 Legless Rope Climb
100ft HS Walk
3 Rope Climbs
R: 2:00 b/s
