6.17.2022
Warm-up
[3:00-10:00]
1:00 bike easy
30s bike hard
1:00 bike moderate
30s bike hard effort
1:00 easy
30s bike hard effort
1:30 very easy bike
Specific Prep
[10-15:00]
Front Squat: Keeping tension in upper back and legs as we lower for 3s each rep. As we get lower in the squat really be mindful of keeping elbows up
PREP
Build to working weight in 2-3 sets of 2-3 reps at our tempo for the day
+
6-8 reps empty bar Good mornings
Weightlifting
[15-33:00]
Front Squat (@3011; 6-6-6-6 every 3:00)
Build in weight each set AND aim to go heavier than last week.
Front Squat (@2011; 6-6-6-6 every 3:00)
Build in weight each set AND aim to go heavier than last week.
Good Mornings (@1010; 12 x 3 sets; every 1:30)
Increase weight from last week.
All sets at same weight
Dropping reps down this week
Specific Prep
[35-40:00]
Kettlebell Swings: We want to generate a lot of power through our hip extension today. Focus on squeezing legs and driving through your heels to push that KB up and over your head.
PREP
5-10 Russian Swings
5-10 Full American KBS
Metcon
[40-58:00]
Dazed & Confused (AMRAP - Rounds and Reps)
6 rounds of AMRAP 2:00 on / 1:00 off
12/10 cal bike
15 Kettlebell Swings (45/25)
**pick up where you leave off each round
OPEN(RX+): (53/35)
CC: Push/Threshold
Goal here is to push the pace for 2:00 every round. Ideally we push just hard enough each round that 1:00 of reset gets you back in the games for each 2 minutes of tough work.
KBS weight should be something you can go unbroken each set
Bike pace should be in that 85-90% effort, so don't use the bike as "recovery" today...actively push and save the recover for the 1:00 off.
Dazed & Confused (BUILD) (AMRAP - Rounds and Reps)
6 rounds of AMRAP 2:00 on / 1:00 off
10/8 cal bike
15 Russian KBS (35/25)
*pick up where you leave off each round
