8.6.2021
Warm-up
[3:00-15:00]
3:00 row @ Easy Pace
+
AMRAP 3:00
10/10 Banded Clam Shells
10/10 Single Leg Hip Thrust off Bench
:20sec Hamstring Plank
+
AMRAP 3:00
3 Rounds
10/10 Single Leg Rotational Medball Toss
3 Banded Broad Jumps
10 Alternating Ice Skater Jumps
Specific Prep
[15:00-20:00]
w/ Empty bar
5 elbow rotation
3 front squats @33X1
5 front squats @ 10X1
+
Build to opening weight
Weightlifting
[20:00-26:00] Front Squat
[26:00 – 30:00] REST
[30:00-32:00] Back Squat
Front Squat (@10X1; 6:00 EMOM; 5 Reps)
Use 65% of FS 1RM for all sets
*focus on speed out of the hole and driving with the elbows
[26:00 – 30:00]
REST: 4:00 before Back Squat
Back Squat (@10X1; 15 Reps Unbroken )
USE 65-67% of BS 1RM
*this should be 5-10# more than last week
Specific Prep
Up [32:00-40:00]
With workout weight:
5 push press
3 lateral burpees
5 front squats
3 lateral burpees
5 thrusters
Metcon
[40:00-49:00]
Ready or Not (Time)
For Time: (FIRM Time Cap 9:00)
21-15-9
Thrusters 75/55#
Lateral Burpees over Bar
Open/RX+: (95/65) & Bar Facing Burpees
• CC: Sprint
• Time Domain: 4:00-7:00
• Thruster weight to day should be light and aim to move through fast/big sets
• Burpees will be grindy but just keep feet moving – nowhere to hide in todays couplet
Ready or Not (BUILD) (Time)
For Time: (FIRM Time Cap 9:00)
21-15-9
Thrusters 45/35#
Lateral Burpees over Bar
Finisher
Metcon (Time)
For Time
100 Z-Press (45/35)
*every 10 reps, 10sec OH Lockout Hold
This should turn into a really challenging burn. Scale to a weight that you can hit for at least 10 on the first few sets. If need be, go to light DBs.
Cool Down/Stretch
[57:00-60:00]
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
