7.19.2022
Warm-up
[3:00-10:00]
3:00 increasing pace each round
30s bike
5 air squats
5 push ups
10-15s passive hang
+
1:30 per arm 3-way banded shoulder stretch
Specific Prep
[10-20:00]
3 rounds -- Increase weight each round
5 front squats 40-50% of 1RM
5 push press 40-50% of 1RM
5 strict pull ups (no weight)
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5 front squats 50-60% of 1RM
5 push press 50-60% of 1RM
5 strict pull ups 50-60% of 1RM
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5 front squats 60-70% of 1RM
5 push press 60-70% of 1RM
5 strict pull ups 60-70% of 1RM
Weightlifting
[20-50:00]
Cycle 1 Total
Work up to max load on each lift.
We have 30 total minutes for all three lifts today, however you can use that time as you like for each lift.
Front Squat (Build to 1RM)
Front Squat (Build to 5RM)
Push Press (Build to 1RM)
Push Press (Build to 3RM)
Weighted Pull-ups (Build to 1RM )
Single Arm DB Row (8RM/arm (rest 30s b/t arms))
Metcon
[50-56:00]
Hangman (6 Rounds for reps)
EMOM 6:00
1: AMRAP pull ups
2: AMRAP cals on bike
CC: SPRINT
Push Hard on the bike but leave at least 5s to transition to the pull up bar
Be smart on Pull Ups - there are different strategies to consider here.
One big set into quick singles or short burst of 2-5 reps all the way through the minute are just a couple.
The goal is to maximize your reps on both the bike and the pull ups
Hangman (BUILD) (6 Rounds for reps)
EMOM 6:00
1: AMRAP Ring Rows
2: AMRAP cals on bike
Cool Down/Stretch
[55-60:00]
Foam roll lats 1:00/side
Foam roll Quads 1:00/side
