5.26.2021
Warm-up
[3-10:00]
Hinge, Press, and Brace Warm-Up
2 Rounds
10 Barbell Good mornings
6 Inchworm Push-Ups
:30sec KB Deadbug
20 Alternating Bird-Dogs
:20sec/:20sec Side Plank
Specific Prep
[10-22:00]
Rope Climb Technique Work
Today is a good day to go over skill work for the rope climb.
Practice having athletes jump high up the rope and then crunch
Drill Foot work
+
Quick build to workout weights
Deadlift: 2-3 sets x 3-5 reps
Close Grip Bench Press: 2-3 sets x 3-5 reps
Metcon
[25-50:00]
Ron Burgundy (Time)
For Time (FIRM Time CAP 25:00)
40 Deadlifts (155/105)
20 Bench Press (115/85)
4 Rope Climbs (12’)
30 Deadlifts (155/105)
15 Bench Press (115/85)
3 Rope Climbs (12’)
20 Deadlifts (155/105)
10 Bench Press (115/85)
2 Rope Climbs (12’)
10 Deadlifts (155/105)
5 Bench Press (115/85)
1 Rope Climbs (12’)
OPEN(RX+):
40 Deadlifts 185/125#
20 Bench Press 155/105#
5 Rope Climbs (15’)
30 Deadlifts 185/125#
15 Bench Press 155/105#
4 Rope Climbs (15’)
20 Deadlifts 185/125#
10 Bench Press 155/105#
3 Rope Climbs (15’)
10 Deadlifts 185/125#
5 Bench Press 155/105#
2 Rope Climbs (15’)
GOALS/STIMULUS:
• CC: GRIND
• Time Domain: 18:00-25:00 /// Time Cap: 25:00
• WEIGHTS NEED to be Moderate today.
• We have not benched in a long while, so be conservative here. Choose a weight you could go unbroken for the set of 20, but in the workout, grindy sets 5-10 is the way to go with short rests.
• The DL weight should be something pretty light for you, we have 100 total reps there, so choose smartly here.
• CONSIDER partnering with someone and sharing a bench press bar, because this is a grind workout, even talking a quick moment to change weights is fine today!
Ron Burgundy (BUILD) (Time)
4 rounds: (25 Min Time Cap)
15 Deadlifts (135/95)
10 DB Floor Press -or- DB Bench Press
10 Ring Rows (w/ feet elevated) -or- 3 Rope Climb Pull to Stand
Cool Down/Stretch
[50-60:00]
Seated Forward Fold x 1:00
Couch Stretch x 1:00/side
Supine Lower Back Rotation x 45s /side
Butchers Block Stretch x 1:00
Box Wall Shoulder Stretch against wall x 1:00
MURPH Prep
MURPH PREP #22 – Taper Week (4 Rounds for reps)
Running Repeats (11)
4 x 400m run
Rest 1:00 after each
Dropping our total volume down this week; work on pacing, breathing.
Accessory Work
Metcon (Time)
5 Sets for Quality
12 Parallette Push-Ups
15 Weighted Hip Extensions
:15sec L-Sit
Conditioning EXTRA
Brick (5 Rounds for reps)
20:00 EMOM
min 1: 10 Burpees to Target 6''
min 2: 15/12 Cal Ski
min 3: 10-20 GHD Sit-Ups
min 4: Rest
