7.20.2022
Warm-up
[3:00-8:00]
5:00 warm up pace
30 single unders
5 no dip hang muscle clean
5 RDL
5 front squats
Specific Prep
[8-15:00]
3 hang Power Cleans w/ 2s pause at just above the knees and 2s pause at the receiving position
COACHES: use these two holds to cue/correct proper positions
+
3 sets (every 1:30)
3-5 hang power cleans w/ 40-50% / 50-60% / 60-70%
Weightlifting
[15-30:00]
Hang Power Clean (2 x 10 sets; every 1:30)
All sets at 80-90% of 1RM
Specific Prep
[30-40:00]
(with lighter than workout weight DB)
5/5 single DB swing
5/5 single DB Push Press
5/5 single DB front squat
+
4 alt. Single DB Devil's press (w/ workout weight)
3/3 Single DB Thrusters
Metcon
[40-55:00]
Rooster (AMRAP - Rounds and Reps)
AMRAP 15:00 @ 80%
400m Wreck Bag run
5 Single Arm Devils Press (35/25)
45 Double Unders
5/side Single DB Thruster (35/25)
OPEN(RX+): DB (50/35)
CC: GRIND
Goal is to keep moving today.
For DB weight it is good to go a little heavier than you normally do, get some good reps at a little tougher weight
Rooster (BUILD) (AMRAP - Rounds and Reps)
AMRAP 15:00 @ 80%
400m Medball Run run (20/14#)
5 Single Arm Devils Press (25/15)
45 Single Unders
5/side Single DB Thruster (25/15)
Cool Down/Stretch
[after class]
Alt. Scorpion stretch 1:00
Calf Smash 1:00/leg
Half Kneeling Hamstring Stretch 1:00/leg
