7.26.2021
Warm-up
[3:00-13:00]
3:00 AMRAP
5 Bootstrap Squats
:30/:30 Samson Stretch
10 Alternating Scorpion Stretch
10/10 Single Leg Supine Leg Lifts
----
6:00 EMOM
min 1: Bike (30''ez, 20''mod, 10'' hard)
min 2: 6 "no dip" muscle clean + 3-4 inchworm push-ups
min 3: 10 Medball Cleans
Specific Prep
[13:00-20:00]
Hang Pull
Hang Power Clean
3 Front Squats
*add weight to the bar
Low Hang Pull
Hang Squat Clean
2 Front Squats
**add more weight to the bar
Clean Pull
Hang Squat Clean
Front Squat
***then get to working weight, should only be 1-2 more jumps
Weightlifting
[20:00-26:00]
Clean Pull + Hang Squat Clean + Front Squat (6:00 EMOM 1+1+3 @ 60-65% of Squat Clean)
Complex:
1 Clean Pull
1 Hang Squat Clean
3 Front Squat
*Clean Pull: Smooth of the floor, fast through the hips
*Hang Clean: Turnover, Pull under the Bar
*Front Squats: Elbows lead the way, chest tall and belly tight
Clean Pull + Hang Power Clean + Front Squat (6:00 EMOM 1+1+3 ; Build in weight if form allows)
1 Clean Pull
1 Hang Power Clean
3 Front Squat
*Clean Pull: Smooth of the floor, fast through the hips
*Hang Clean: Turnover, Fast elbows under the Bar
*Front Squats: Elbows lead the way, chest tall and belly tight
Specific Prep
[26:00-30:00]
Quick Build to Back Squat Weight
* If Athletes would like more time here, option to skip the EMOM and use more time to build to BS weight if needed.
Weightlifting
[30:00-32:00]
Back Squat (1x15 @ 63-65% of Back Squat)
*increasing weight from last week by 5-10#
Specific Prep
[32:00-39:00]
Use time to get set up for workout.
Metcon
[39:00-54:00]
Schmidt Happens (3 Rounds for reps)
Every 5:00, 3 Sets
24/18 Cal Bike
18 Wall Balls 20/14#
5 Squat Cleans 135/95#
CC: Sustain
Goal Time Frame: 3:30 for each interval with 1:30 rest intervals
Score: Each Set for Time
Open/RX+: 27/21 Cal Bike, 21 WB, 185/125#
Schmidt Happens Build (3 Rounds for reps)
Every 5:00, 3 Sets
18/14 Cal Bike
15 Wall Balls 14/10#
5 Hang Power Clean + Front Squat 95/65#
Cool Down/Stretch
[54:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Accessory Work
Metcon (Weight)
4 Sets
15 Barbell Hip Thrust, light to moderate loads
10/10 Single Leg Hip Extensions
:30sec Weighted Sorenson
Conditioning EXTRA
Metcon (Distance)
3 pieces of:
Row x 15min
1min @ spm 16, easy pace
1min @ spm 24, 5k+10
1min @ spm 28, 5k+6
1min @ spm 24, 5k+10
1min @ spm 28, 5k+6
Repeat x 3 to equal 15 minutes
Stroke Rate: Open
Split: See above (as a reminder, 5k+10 means the average pace from your 5k test plus 10 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:10)
Rest: As needed between pieces
Record: Total Distance
This would ideally be done as a separate session for the day. Focus here is building that base and developing a killer engine.
