8.1.2022
Warm-up
[3-10:00]
200m jog
+
5:00 at warm up pace
5 squat to stands
15s hollow rocks
5/5 Cossack Squats
15s plank shoulder taps
Specific Prep
[10-15:00]
Today we are focusing on our pause in the bottom position. We want to see a big vertical chest and drive those knees out to create tension in your hips as you lower into the bottom of your squat.
PREP
Back Squat; 3-5 reps x 2-3 sets (50-60-70%)
Weightlifting
[15-25:00]
Back Squat (@22X1; 4-4-4-4; every 2:30)
Build each set with Solid bottom position hold as the PRIORITY
Aim to go a bit heavier than last week
Back Squat (@2111; 8-8-8-8; every 2:30)
Build as form allows
Specific Prep
[25-35:00]
Walking Lunges: Full lock out at knees and hips between each step and keep those feet shoulder width.
Strict Knees to elbows: Big pull through lats, lean chest back pull knees up
Sit ups: we are looking for solid full ROM reps today: back on ground and shoulders over hips
Deadlift: Aim for solid lock out at the top of each rep today, squeeze glutes at top and extend hips.
PREP
Deadlift build in 1-2 sets x 8-12 reps
Metcon
[35-55:00]
Aromas (Time)
For time (18:00 total time cap)
3 rounds @ 80-85% (8:00 Time Cap)
15 Deadlifts (155/105)
20 abmat sit ups
200m run
Straight into...
3 rounds @ 80-85% (8:00 Time Cap)
30 walking lunges (unloaded)
15 strict knees to elbows
200m run
OPEN (RX+):
15 DL (185/135) + 15 GHD sit ups + 200m run
30 SA OH walking lunge (35/50#) + 15 strict knees to elbows + 200m run
CC: Pacer/SUSTAIN
GOAL: complete each section in 7-8:00
DL weight should be on lighter side today, with 1-2 sets for each round
Aromas (BUILD) (Time)
For time (18:00 total time cap)
3 rounds @ 80-85%
15 Deadlifts (115/85)
20 abmat sit ups
200m run
straight into...
3 rounds @ 80-85%
30 walking lunges (unloaded)
15 hollow rocks
200m run
Cool Down/Stretch
55-60:00]
Half Kneeling hamstring stretch 1:00/side
Cat/Cow flow 1:00
First Timer's PREP
Metcon (3 Rounds for reps)
3 rounds - each for time
300m row
7 sandbag -or- D-Ball clean to shoulder (Heavy)
20m belly carry
20 fat rope jump ropes
rest 2:00 between rounds
