8.13.2021
Warm-up
[3:00-15:00]
AMRAP 10:00
1:00 Cardio
5 Walking Inchworms
8/8 Staggered Stance Dual DB RDL
:30sec Dead-Bug
:30sec Bird-Dogs
Specific Prep
[15:00-20:00]
With empty bar:
3 DL from mid shin to just above knee (pause 2s at abv. Knee)
3 DL @3131
+
Build to starting weight
Weightlifting
[20:00-34:00]
Deadlift (7-5-3-3-5-7; Every 2:30 x 6 Sets)
7 @ 70%
5 @ 75%
3 @ 80%
3 @ 82+%
5 @ 75% + 5-10#
7 @ 70% + 5-10#
Deadlift (10-7-5-5-7-10; Every 2:30 x 6 Sets)
Build by Feel, aim to make second wave a bit heavier than first
Specific Prep
[34:00-40:00]
Handstand Push-Up Prep + Diane Prep
2-3 Rounds
5 Push-Ups
:10sec Handstand Hold
----
Then get station set-up for HSPU
----
3 Rounds
3 Deadlifts + 3 Handstand Push-Up
Metcon
[40:00-50:00]
Diane (FITNESS) (Time)
For Time (FIRM TIME CAP 10:00)
21-15-9
Deadlift 185/125#
HSPU (with up to one ab mat)
CC: SPRINT
Time Domain: 3:00-8:00
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Diane (BUILD) (Time)
Complete for QUALITY
21-15-9:
Deadlifts (135/95)
Dumbbell Strict Press (35/20)
Finisher
[50:00-60:00]
Metcon (Time)
"Push-Up 21s"
3 Rounds
7/5 Diamond Push-Ups
7 Shoulder Width Push-Ups
7 Wide Width Push-Ups
REST as needed between rounds
Cool Down/Stretch
[After Class]
Lacrosse Ball Glute Smash x 1min (each side)
Lacross Ball Pec Smash x 1min (each side)
Foam Foll Adductors x 1min (each side)
Foam Roll Abductors x 1min (each side)
Foam Roll Back x 1-2min
Elevated Pigeon Stretch x 2min (each side)
