8.27.2021
Warm-up
[3:00-18:00]
2:00 row @ Easy Pace
---
2 Rounds
10/10 Banded Clam Shells
10/10 Single Leg Hip Thrust off Bench
:20sec Hamstring Plank
:15sec Passive Hang + :15sec Active Hang
----
2 Rounds w/empty barbell
8 RDLs
8 Muscle Cleans
5 Back Squats
5 Front Squats
5 Strict Press
+
Build to opening weight for Back Squat
Weightlifting
[18:00-33:00]
Back Squat (Find a 15 rep max)
Take 10:00-15:00 to build up to a new 15RM Back Squat
*Goal should be between 75-80% of 1RM Back Squat
Specific Prep
[33:00-37:00]
1:30 easy row to flush legs
+
10 scap pull ups
5 kip swings
5 kipping pull ups
+
5 push press (empty bar)
5 thrusters (empty bar)
Metcon
[37:00-49:00]
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsCC: Sprint
Time Cap: 12:00
Goal Time 6:00-10:00
Women use empty bar (35#)
Open/RX+: Same as Fitness
Jackie (BUILD) (Time)
For time (12 min time cap)
800m row
30 Thruster 45/35#
30 Ring Rows
Finisher
[49:00-60:00]
Metcon (3 Rounds for reps)
3 Rounds
Max Supine Grip Chin-Over Bar Hold
R: 30sec
Max Unbroken Barbell Rows 95/65#
R: 30sec
Max Unbroken Dual DB Hammer Curls 25/15#
R: 60sec
SCORING: 1 second = 1 Rep, score is total reps each round
GOAL: 20-30sec Hold + 12-18 Bent Rows + 10-15 Hammer Curls
