7.1.2022
Warm-up
[3:00-10:00]
7:00 at warmup pace
150/100m row
5 push up to down dog
10 reverse lunges
5 empty bar RDL's @2020
5 empty bar front squats
5 empty bar Push press
Specific Prep
[10-15:00]
RFEESS: 8/leg with no weight and 4/leg with starting weight
Romanian Deadlift: Build to starting weights in 2-3 sets
Weightlifting
[15-35:00]
Romanian DeadLift (RDL) (@2011; 4-4-4-4; build each set; every 2:30)
Build each set from previous session
Rear Elevated Split Squat (@2011; 10/leg x 3 sets; every 2:30)
all sets at same weight, try to go a bit heavier than last session
Specific Prep
[35-40:00]
Primer to get CNS prepped and heart rate up
1 rounds at workout pace
200/150m row HARD
10 thrusters
5 burpees
Metcon
[40-55:00]
We Need More Teeth (2 Rounds for reps)
2 sets each for time (15:00 Time cap total)
500m Row
25 Thrusters (45/35)
10 Burpees
REST 3:00 between sets
CC: Sprint
GOAL is finishing each set in 3:00 - 4:00
Pushing hard today all 3 components.
Thruster weight needs to be very light - unbroken both rounds ideally
Hustle through those burpees today to get to the rest.
We need more Teeth (BUILD) (2 Rounds for reps)
2 sets each for time
400m Row
25 Thrusters (35/15)
10 Burpees
REST 3:00 between sets
Cool Down/Stretch
[55-60:00]
Banded super front rack 1:00/arm
Banded Lat Stretch 1:00/arm
Wrist stretch 30/30 per direction
