6.30.2022
Warm-up
[3:00-10:00]
6:00 @ warm up pace
3 burpees
5 scap pull ups
5 push ups
7 lateral raises (with light plates)
7 front raises (with light plates)
9 bent over rows @3030 (with light plates)
Specific Prep
10-15:00]
CGBP; build to starting weight in 2-3 sets x 3-5 reps
Weightlifting
[15-35:00]
Close Grip Bench Press (@2011; 4-4-4-4; every 2:30)
Build in weight each set and from last session.
Chin Over Bar Hold (4 sets x 10-30s; every 2:00)
Weighted Supinated Grip Pull Up (@2110; 4-4-4-4; every 2:00)
Specific Prep
[35-40:00]
HSPU
10-20s handstand hold
1-3 slow lower handstand (to mat)
2-5 reps of variation you plan for in workout
Metcon
[40-55:00]
Clever Girl (Time)
4 rounds (15:00 Time Cap)
4 HSPU
5 strict pull ups
3 HSPU
5 strict Pull ups
2 HSPU
5 strict pull ups
1 HSPU
rest 2:00
OPEN(RX+): Strict HSPU
CC: Grind
Goal here is Quality rep accumulation, so choose variations that allow for solid movement and Full range of motion without getting to muscle failure.
Clever Girl (BUILD) (Time)
4 rounds (15:00 Time Cap)
4 HSPU
5 banded strict pull ups or Ring Rows
3 HSPU
5 banded strict pull ups or Ring Rows
2 HSPU
5 banded strict pull ups or Ring Rows
1 HSPU
rest 2:00
Cool Down/Stretch
[55-60:00]
1:00 childs pose
3:00 Foam roll lats
30/30 thread the needle per side
