9.5.2022
Warm-up
3-15:00]
400m jog
+
7:00 @ warm up pace
5 squat to stands
5/5 knuckle drags
5/5 push up rotation
5 jump squats for height
20s hollow rocks
Specific Prep
[15-30:00]
5-10 practice reps of:
Medball sit ups w/ workout weight
Wall ball shots w/ workout weight
Burpees
+
with empty bar
5 Good Mornings
5 Back Squat
5 Elbow Rotations
5 Strict Press
5 RDL
5 Front Squats
+
Build to workout weight for DL and Hang Power Cleans
Metcon
[30-47:00]
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleansSCORING:
each round for total reps, so keep running total of reps through your HPC each round.
CC: PUSH/THRESHOLD
GOAL: Have fun! Save some gas for that last round....
Saved by the Barbell (BUILD) (3 Rounds for reps)
3 Rounds for Max Reps in 17 minutes of:
1:00 Burpees.
1:00 Wall Ball Shots (14/10#)
1:00 Deadlifts (75/55#)
1:00 Sit-Ups
1:00 Hang Power Cleans (75/55#)
1:00 Rest
Recovery/Endurance Builder
[50-60:00]
1:00 slow PVC DL
1:00 slow PVC hang Power Cleans
1:00 slow PVC thrusters
+
2-5:00 easy run
