12.2.2021
Warm-up
[3:00-20:00]
2 Rounds of
:15sec Dead-Hang + :15sec Active Hang
8-10 Plate A-T-Y-W
10 Scapular Push-Ups
----
2 Rounds
10 Push-Ups
7/7 Single Arm Ring Rows
5 Box Jumps
Weightlifting
[20:00-30:00]
Close Grip Bench Press (10:00 EMOM)
*start @ 80% of 1RM and build across all 10 minutes
We are progressing those loads here and starting to get up into some heavy singles. We want all sets at or above 80%. Ideally we get up close to above 95% on the final lift of the day for a single.
Close Grip Bench Press (10:00 EMOM x 3 rep; build by feel)
Specific Prep
[30:00-40:00]
-Chin up versus pull = supinated grip vs pronated grip. For today, we are prescribing a supinated or "underhand" grip for pull ups .
- For larger classes pair up to share a bench, and alternate
+
Practice rounds building to workout weights:
2 rounds:
5-6 DB bench press
2-3 strict chin ups
5-6 box jumps w/ step down
Metcon
[40:00-56:00]
Metcon (3 Rounds for reps)
"Truman"
4:00 AMRAP + Rest 2:00 x 3 Sets
10 Dual DB Bench Press 35/25#
5 Strict Chin Ups
10 Box Jumps 24/20''
Open/RX+: 50/35#, 9 Strict Chin ups
CC: Grind
Today, we are definitely chasing the pump and working into a challenging push pull combo with bench press and Strict Chin Ups. Goal here is to keep the DB bench unbroken and then move quickly on the pull ups before hitting the next set of box jumps. We put the rest in there to keep intensity high.
Metcon (3 Rounds for reps)
"Truman"
4:00 AMRAP + Rest 2:00 x 3 Sets
10 Dual DB Bench Press 30/20#
5/5 SA Ring Rows -or- 10 ring rows / banded strict chin ups
10 Step-Ups 24/20''
CC: Grind
Today, we are definitely chasing the pump and working into a challenging push pull combo with bench press and Strict Chin Ups. Goal here is to keep the DB bench unbroken and then move quickly on the pull ups before hitting the next set of box jumps. We put the rest in there to keep intensity high.
Cool Down/Stretch
[56:00-60:00]
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Accessory Work
Metcon (Weight)
3 Sets, for Quality
10-15 Feet Elevated Parallette Push-Ups
8 Weighted Maltese Raises @31X3
8 Zottman Curls @30X0
