11.10.2021
Warm-up
[3:00-17:00]
1:30 Row
+
2 Rounds of
15 Banded Good mornings
8 Plate A-T-Y-W
10 Plate Prone Drag (use same DB as for SA DB bench press)
+
1 Round
10 Glute Bridge SA DB Bench (bench vertical) With light/moderate weight DB
:20sec alternating plank shoulder taps
Specific Prep
[17:00-22:00]
Build to working weight:
5-10 reps x 45-50%
5-10 reps x 55-60%
Weightlifting
[22:00-30:00]
Close Grip Bench Press (@2011; 3-3-3-3; Every 2:00 x 4 sets)
Set 1: @ 65-70%
Set 2: @ 65-70%
Set 3: @ 65-70%
Set 4: @ 70-75%
Focus today is quality movement sub maximal loads and
Close Grip Bench Press (@2011; 5-5-5-5; Every 2:00)
Build by feel to something moderate with perfect mechanics
Specific Prep
[30:00-40:00]
Power Clean Prep
3 RDL
3 High Pull
3 Hang Muscle Clean
3 Hang Power Clean
3 Power Clean (from mid-shin)
Wall Walk
15 Second Hollow Hold
15 second Handstand hold
1 Wall Walk to half way up
1 Full Wall walk
Metcon
[40:00-55:00]
Edward (AMRAP - Rounds and Reps)
15:00 AMRAP
20 Cal Row
10 Power Clean 115/75#
3 Wall Walk
Open/Rx+: 23 Cal, 155/105#, 5 Wall Walk
CC: Threshold/PUSH
Goal: ~4 Rounds
Power Cleans should be moderate weight
Edward (BUILD) (AMRAP - Rounds and Reps)
15:00 AMRAP
15 Cal Row
10 Hang Power Clean 95/65#
2 Wall Walk -or- 4 Inch Worm + Push Up
Cool Down/Stretch
[55:00-60:00]
2 Min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Accessory Work
Metcon (2 Rounds for reps)
2 Sets
10-15 Feet Elevated Parallette Push-Ups
8-12 Glute Ham Raises
:30sec Weighted Sorenson Hold
EXTRA Competitor WOD
Push Press (build to 3RM in 15:00)
Metcon (Time)
For Time:
1:00 On / :30 Off Until Complete...
40 Squat Cleans 115/75#
Rest 1:30
:45 On / :30 Off Until Complete...
30 Power Snatch 135/95#
Rest 1:30
:30 / :30 Off Until Complete...
30 Overhead Squats 155/105#
