6.6.2022
Warm-up
[3:00-10:00]
AMRAP 7:00
5 scap pull ups
5 push up to Down Dog
5 PVC pas throughs
5 PVC OHS
5 PVC good mornings
Specific Prep
[10-18:00]
Front Squat build to opening weight - practicing tempo
8 reps x 40-50%
4-8 reps x 50-60%
4-8 reps x 65-70%
Weightlifting
[18-35:00]
Front Squat (@30X1; 8-8-8; every 3:00 )
Build over each set BUT tempo/form is PRIORITY
Front Squat (@20X1; 8-8-8; every 3:00 )
A little faster tempo for the eccentric for BUILD, but still keep tempo and form Priority
Good Mornings (@1010; 15 X 3 sets; rest 1:00 )
Empty bar/Light weight for all sets
Specific Prep
Prep [35-45:00]
1-3 strict pull ups
5 Kip Swings
3-5 kipping pull ups
10-15s dip support hold
1-3 strict dips
3-4 kipping dips
1-3 Ring Muscle ups
+
Power Snatch build to workout weight in 1-2 sets x 3-5 reps
Metcon
[45-52:00]
Contra (AMRAP - Rounds and Reps)
AMRAP 7:00 @ High Effort
7 Power Snatch (95/65)
7 Pull Ups
7 Dips
OPEN (RX+): 7 power Snatch (135/95) + 3 Ring Muscle Ups
CC: SPRINT
Goal: 3+ rounds
Because the stimulus is a SPRINT today, we want the Muscle ups/Pull Ups & Dips to be unbroken sets or 2 FAST sets.
The weight on the barbell should allow for TnG reps throughout. Aim to keep power snatches in 1-2 sets.
Contra BUILD (AMRAP - Rounds and Reps)
AMRAP 7:00
10 Kettlebell Swings (45/25)
7 banded pull ups -or- Ring Rows
7 bench dips -or- Banded strict bar dips
Subbing KBS for Snatches to keep intensity high for Build track today.
Cool Down/Stretch
[55-60:00]
:30/:30 Scorpion Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
30/30 thread the needle
