4.7.2022
Warm-up
[5-15:00]
10:00 For Quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Specific Prep
[15-22:00]
5 FS at tempo for the day: @21X1
+
2-3 sets to build to your working weight
Weightlifting
[22-30:00]
Front Squat ( @21X1; 8 reps x 3 sets; every 2:30)
All sets @ 55-60% of 1RM
Specific Prep
[30-40:00]
Toes to Bar: We are looking for that tight kip glide while keeping the lats active through the swing.
PREP:
5 strict knee raises + 5 kip swings + 5 kipping straight leg raise + 5 reps of workout variation
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
PREP:
5 WB thrusters + 5 WBS
DB Bench: The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.
PREP
1 set of 10-15 practice reps @ workout weight
Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
PREP
10 scap pull ups + 5-7 practice reps of workout variation
Metcon
[40-55:00]
You Get What You Give (4 Rounds for reps)
3:30 AMRAP x 4 rounds
12 Dual DB Bench Press 50/35#
9 Toe to Bar
16 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
**14:00 continuous running clock
OPEN/RX+:
4 rounds of 3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 30/20#
Max Strict Pull-Ups in Remaining Time
CC: PUSH/THRESHOLD
Goal: 30-60s to work on pull ups each round.
You Get What You Give (BUILD) (4 Rounds for reps)
4 rounds of 3:30 AMRAP
12 Dual DB Bench Press 35/25#
12 Abmat Sit-ups
16 Wall Balls (14/10#)
Max Strict Banded Pull-Ups in Remaining Time
Cool Down/Stretch
[55-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
Accessory Work
Metcon
3 Rounds, For Quality
:30 Ring Support Hold (unbroken)
8-10 Straight Arm Banded Lat Pull Downs
20 Banded Tricep Push Downs
