9.5.2022
Warm-up
[3-10:00]
3:00 @ warm up pace
5 push up to down dog
10 scap pull ups
5 bent over rows @2221 (w/ empty barbell)
5 strict press @2221 (w/ empty barbell)
Specific Prep
[10-15:00]
5 hang no dip muscle Clean
5 front Squats
5 push press
+
add some weight
+
5 power cleans
5 split jerks -or- Push jerks (whichever you will do in weightlifting)
+
Build to working weight in 1-2 quick sets
Weightlifting
[15-30:00]
Power Clean + Jerk (1 rep x 15 set; every :60)
Weight: Men 135-155# / Women 95-105# -or- small increase from previous week
Hang Power Clean + Push Jerk (1 rep X 15 sets; every :60)
small build in weight from previous week
Specific Prep
[30-35:00]
Weighted Sit up:
Let's hold the DB tight to chest for these reps today.
Practice 5-10 reps at workout weight
Pull Ups:
Keep knuckles facing up and wrap that thumb for a nice secure grip to help hang on for bigger sets today.
10 kip swings
5-10 kipping Pull Ups
Metcon
[35-60:00]
Metcon (3 Rounds for reps)
3 Sets Every 8:00 complete one round of:
400m run
30 weighted Sit ups (25/15)
20 Pull Ups
400m Run
Rest with time remaining
OPEN (RX+): 12-15 GHD sit ups
CC: PUSH/THRESHOLD
GOAL: sub 2:00 400m runs all the way through the 3 rounds.
Modify Pull Up variation or run distance to all you to complete each round at 7 minutes or less so that you have at least 1 minute of rest between rounds
Metcon (3 Rounds for reps)
3 sets ; Every 8:00 complete one round of:
400m run
20 Sit ups
15 Ring Rows
200m Run
Rest with time remaining
Cool Down/Stretch
[after class]
cat/cow flow 1-2:00
Banded Lat stretch 1:00 per side
Foam Roll Lats and calves 5-6:00
