6.27.2022
Warm-up
[3:00-10:00]
7 minutes at warm up pace
200m jog
15s passive hang
15s active hang
20 single unders
Specific Prep
[10-15:00]
5 Good mornings w/ empty bar @1010
5 good mornings w/ working weight @ 1010
+
Front squat build in 2-3 sets x 3-5 reps
Weightlifting
[15-40:00]
Front Squat (@3011; 4-4-4-4; build each set; every 3:00)
Build from previous week on both
Front Squat (@3011; 6-6-6-6; build each set; every 3:00)
Build from previous week on both
Good Mornings (@1010; 10 x 3 sets; Every 1:30)
all sets same weight
Specific Prep
[40-45:00]
5 scap pull ups
10s hanging hollow hold
10s hanging arch hold
10 kip swings
5 kipping pull ups
Metcon
[45-55:00]
Welcome to Jurassic Park (Time)
5 rounds (10:00 CAP)
60 double unders
15 Pull Ups
OPEN(RX+): Chest to Bar Pull UpsCC: Push/Threshold
Choose a pull up variation you're comfortable completing each round in 2 sets -or- cut volume down on Pull Ups
For DU, dont get hung up on them today, opt for singles or do a 1:00 AMRAP of DU each round.
Welcome to Jurassic Park (BUILD) (Time)
5 rounds
60 single unders (or AMRAP 1:00 DU)
15 Banded strict Pull Ups -or- Ring Rows
Cool Down/Stretch
[55-60:00]
Foam Roll calves 2:00
Foam roll Lats 3:00
