2.28.2022
Warm-up
[3:00-18:00]
AMRAP 9:00 For Quality
10/10 Banded Clam Shells
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
10 Reactive Squat Jumps
10 Skater Plyos
45s bike - increase pace per round
Specific Prep
[15:00-22:00]
Back squat build to working weights:
5 reps @ 45%, 55%, 65%; rest 1-2:00 between
Weightlifting
[22:00-37:00]
Back Squat (@10X1; 5 reps x 5 sets; every 3:00)
Set 1 @ 70%
Set 2,3,4 @ 75%
Set 5 @ 75%+
Back Squat (@2011; 5-5-5-5-5; every 3:00)
build by feel; keep movement priority
Specific Prep
[37:00-42:00]
Barbell FR Reverse Lunges
5-6/leg with lighter than workout weight
5-6/leg with workout weight
** Keep elbows up and Torso vertical
** Drive through midfoot on each lunge
** Keep feet in squat width to avoid "tight roping" the lunge
Metcon
[42:00-58:00]
Morbius (4 Rounds for reps)
16:00 EMOM
min 1: 13/10 Cal Row
min 2: 13/9 Cal Bike
min 3: 12-16 Barbell FR Reverse Lunges (95/65)
min 4: Rest
OPEN(RX+):
16:00 EMOM
min 1: 16/13 Cal Row
min 2: 15/11 Cal Bike
min 3: 12-16 Barbell FR Reverse Lunges (135/95)
min 4: Rest
CC: SUSTAIN/PACER
GOALS:
The focus here is to get in some challenging lunges under fatigue.
The rowing/biking should be at a sustainable pace and stay consistent all the way through
Hang on to lunges aim for one tough/unbroken set each round knowing next minute is rest
You should feel intensity build across the 3 minutes, which is why we will need that 4th minute to recoup and get back on that row in the next round.
Morbius (4 Rounds for reps)
16:00 EMOM
min 1: 10-12/8-10 Cal Row
min 2: 10-12/8-10 Cal Bike
min 3: 16-20 Walking Lunges (no weight)
min 4: Rest
Cool Down/Stretch
[after class today]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (Weight)
3 Rounds
10/10 Single Leg Barbell Hip Thrust
15 Ring Hamstring Curls
:12/:12sec Single Leg Sorenson Hold
:15/:15 Copenhagen Plank
Extra Open Prep
Snatch Pull + Power Snatch + Snatch Balance + Overhead Squat (1.1.1.1 x 5 sets; rest as needed )
70% x 2 Set
75% x 3 Sets
Goal here is to work on creating a quality pull and hip extension through the bar. Then in the snatch balance work on great footwork and speed under the bar before finishing off with an overhead squat to reinforce a quality overhead position.
Metcon (Time)
8 Sets @ 80-85%
8 Dual KB Snatch 53/35#
16 GHD Sit-Ups
32ft Handstand Walk
Rest 60sec b/s
Metcon (5 Rounds for reps)
Bike 10:00 @ MAP 10 pace
+
5 Sets
5:00 @ MAP 8 (nasal breathing)
1:00 @ high (but not max) EFFORT (normal breathing)
1:00 Walking Rest
MAP 10 = sustainable/easy pace for 2+ hours
MAP 8 = sustainable pace for 60+ minutes
Working some steady state effort here to maintain a solid base and work on breathing patterns and sustaining paces.
