8.9.2022
Warm-up
[3-8:00]
5:00 at warm up pace
5/4 cal bike
5 squat to stands
5/5 Cossack Squats
5 glute bridge 2/2s pause at top
6 alt. box step ups
Specific Prep
[8-15:00]
Continuing to focus 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; 2-3 reps x 4 sets (50-60-70-80%)
Weightlifting
[15-27:00
Back Squat (@22X1; 3-3-2-2; every 3:00 )
Build each set with Solid bottom position hold as the PRIORITY
Back Squat (@2111; 6-6-6-6; every 2:30 )
Build as form allows - Solid bottom position hold as the PRIORITY
Specific Prep
[27-37:00]
27-37:00]
Deadlift - Really push floor down today; lighter loading should allow for better form
PREP
Deadlift build to working weight in 1-3 sets x 5-8 reps
Box Jump Overs - "stick the landing" try to keep one foot planted on your land to livot on and be set up right in front of box for next jump over
PREP
6 box steps ups
5 box jumps
4 box jump overs
Metcon
[38-52:00]
B.B. King (AMRAP - Rounds and Reps)
AMRAP 14:00
10 Deadlifts (155/105)
10 Box Jump overs (24/20")
20m Single Arm Farmer Carry (switch arms at 10m turnaround) (53/35)
OPEN(RX+): DL (185/135) + BJOs + SA FC (70/53#)
CC: GRIND
GOAL: Steady on the BJOs and DLs
B.B. King (BUILD) (AMRAP - Rounds and Reps)
AMRAP 14:00
10 Deadlifts (115/85)
10 Box Jump Step Overs (24/20")
20m Single Arm Farmer Carry (switch arms at 10m turnaround) (45/25)
Cool Down/Stretch
[55-60:00]
5/5 Alt. Scorpion Stretch
Calf Stretch 30s/side
Standing hamstring Stretch 1:00/side
EXTRA Competitor WOD
First Timer work
Ideally, complete this after class workout
Metcon (Weight)
4-5 rounds @ grindy pace - Go Heavier than you did last week on DB complex work
9 Dual DB Hang Power Cleans
6 Dual DB Shoulder to OH
3 Dual DB Devils Press
Work/Rest is 1:1
Goals is unbroken set of all 18 reps, so once you pick up DBs try to go all the way through.
