6.28.2021
Warm-up
[3–15:00]
EQUIPMENT needed:
2 Dbs (workout weight is fine)
Barbell
2 Rounds
10 Goblet Squats (with DB)
4/4 Jump switch lunges w/ 1s pause at land
15-20sec/leg Single Leg Glute Bridge Hold
10 Oscillating Alt. T Push Up
30sec DB Dead-Bugs
+
Back Squat Prep/Build
5 empty barb back squats at 22X1
Then building to opening weight
Weightlifting
[15:00 – 35:00]
Back Squat (@10X1; 3-2-2-2-1-1-1; Every 2:30 x 7 Sets)
#1: 3 reps @ 80%
#2: 2 reps @ 84%
#3: 2 reps @ 87%
#4: 2 reps @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 95%
#7: 1 rep @ 95%
Back Squat (@2011; 7-5-5-5-3-3-3; Every 2:30 x 7 sets)
Small Build each set if form is solid and depth is met
Specific Prep
[35-40:00]
Transition/set up for workout
3-5 burpees
6-10 alt. DB snatches
2-4 DB thrusters
Metcon
[40-55:00]
Ellen (Time)
For Time (15 min FIRM time cap)
3 Rounds
20 Burpees
21 Dumbbell Snatches 35/25 pounds, single dumbbell
12 Dumbbell Thrusters 35/25 pounds, dual dumbbells
OPEN(RX+): Dumbbell 50/35
NOTES:
• CC: Threshold/PUSH
• Time Domain: 11:00-15:00 w/ FIRM Time Cap at 15:00
• Choose a DB weight you can cycle for 15+ reps on the thrusters
• With a time cap of 15 minutes, that means each round needs to be 5 minutes or less, so if you need to modify # of reps to stay moving, that a better plan than sticking with as written and not finishing.
Ellen Build (Time)
For Time (15 min FIRM time cap)
3 Rounds
20 Burpees
21 Dumbbell Snatches 25/15 pounds, single dumbbell
12 Dumbbell Thrusters 25/15 pounds, dual dumbbells
Cool Down/Stretch
[55-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (3 Rounds for reps)
3 Sets
A1. 8-12 Glute Ham Raises
A2. 10/10 Single Leg Hip Extensions
A3. 1:00 Chinese Plank
Score is GHR each round
Barbell / Extra Strength
Conditioning EXTRA
Snatch Balance + OHS (6:00 EMOM 1 Snatch Balance + Overhead Squat)
*start at 75% of 1RM Snatch, increase by feel
Metcon (4 Rounds for reps)
Row 4x500m @ 90%
R: 4:00 between each set
