9.7.2022
Warm-up
[3-10:00]
2:00 row
+
5:00 at warm up pace
10 weighted external rotations (light weight)
10 alt. box step ups
10/10 arm swings
5/5 plank rotations
Specific Prep
[10-15:00]
Build to workout weight in 1-2 sets of 5-8 reps each
Weightlifting
Every 4 Minutes for 3 sets total (12:00)
Add weight from previous session on all 3 movements
Half Kneeling Single Arm DB Arnold Press (@2010; 7-10/arm X 3)
Single Arm DB Row (@2010; 7-10/arm X 3)
Weighted Front Raise + Lateral Raise (@1010; 10-12 X 3)
Specific Prep
[30-35:00]
Box Jumps:
3/3 alt. step ups
3 box jumps w/ step down
Push Ups
Keep body planked and core/legs tight
20s plank hold at top
10s plank hold with body just off the floor
5-10 push ups at workout pace
Metcon
Metcon (AMRAP - Rounds and Reps)
15:00 @ 85%
9 Box Jumps w/ step down (24/20")
12 Push Ups
15/12 cal row
OPEN(RX+): Box Jumps (30/24")
CC: PACER/SUSTAIN
GOAL: Even splits each round
Modify Push ups so that you can complete set of 12 reps in 1-2 sets all the way through. Big sets today!
Don't "rest' on row today; keep effort up on the machine to match effort on other movements
Metcon (AMRAP - Rounds and Reps)
15:00 @ 85%
9 Box Step Ups (24/20")
12 Push Ups (band assisted or push ups to box/bench)
12/10 cal row
Recovery/Endurance Builder
[52-60:00]
(start these about 30-90s after workout is over)
1:30 PVC Pipe Floor Press - SLOW/EASY REPS (think 1 rep every 5-10s)
1:30 easy reverse lunges
2-3:00 EASY jog -or- row
