12.23.2021
Warm-up
5:00-15:00]
AMRAP 8:00
Row 1:00
5 Bootstrap squats
5 Push Up to Down Dog
5 jump squats for height
5 empty bar/PVC pipe strict press @2121
Specific Prep
[15:00-20:00]
3 sets x 5-10 reps building to 60-70%
Weightlifting
[20:00-29:00]
Back Squat (@20X1; Every 3:00; 3 Sets x 10 reps)
Use 60-70% of 1Rm for all sets
Metcon
[39:00-54:00]
Home Alone (4 Rounds for reps)
For Time:
Every 4:00 x 4 rounds
16/13 Cal Row
15 Push Press 95/65#
15 Box Jump Overs 24/20''
Open/RX+: 20/16 Cal, 115/75#
CC: Push / Threshold
Goal: 3:00 +/-15sec per round
This is a classic E4MOM style workout with intervals ranging from 2:30-3:15 per round. The idea here is to hit a pace that is sustainable and try to keep effort very constant throughout. Focus on a quality re-rack of the barbell on each rep, while keeping the torso vertical.
Home Alone (BUILD) (4 Rounds for reps)
Every 4:00 x 4 rounds
14/11 Cal Row
15 Empty Bar Push press (45/35)
15 Alternating Box Step-Ups 24/20"
Cool Down/Stretch
[54:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
EXTRA Competitor WOD
Muscle Snatch + (BTN) Snatch Grip Push Press (2.2 x 5 sets; rest as needed)
Halting Power Snatch (3 reps x 5 sets; rest as needed)
For each set:
Rep 1: 2s Pause Below Knee
Rep 2: 2s Pause Above Knee
Rep 3: 2sPause in Catch Position
*Between 65% - 80% For all sets
Muscle Clean + Push Press (2.2 x 5 sets; rest as needed)
Halting Power Clean (5 sets x 3 reps; rest as needed)
Rep 1: 2s Pause Below Knee
Rep 2: :2s Pause Above Knee
Rep 3: 2s Pause in Catch Position
*Between 65% - 80% For all sets
