11.4.2021
Warm-up
[3:00-15:00]
8:00 AMRAP for Quality
200m Run 8/8 Single Leg Romanian Deadlift
6 (Inchworm Push-Up + Squat)
:30sec Weighted Dead-Bug (barbell)
10/10 Glute Bridge Marching
Specific Prep
[15:00-25:00]
3 Sets, working up to hang power clean weight
3 Deadlift
3 Hang Clean High Pull
3 Hang Muscle Cleans
3 Hang Power Clean
Then take 1-2 Sets to Work up to Deadlift Starting Weight
Metcon
[25:00-54:00]
Wedding Season (2 Rounds for reps)
3 Rounds (12:00 TIME CAP)
400m Run
15 Deadlifts 185/125#
100ft Dual KB Farmers Carry 53/35#
Open/RX+: DL 225/155#, FC 70/53#
Rest 5:00
3 Rounds (12:00 TIME CAP)
400m Run
15 Hang Power Clean 115/75#
100ft Dual KB Farmers Carry 53/35#
Open/RX+: PC 135/95, FC 70/53#
CC: GRIND
Goal: 8:00-10:00/Set
Machine Subs
Row 400/350m
Air Bike 40/30 Calories
Ski Erg 400/350m
Wedding Season (BUILD) (2 Rounds for reps)
3 Rounds For Time:
400m Run
15 Deadlifts 135/95#
100ft Farmers Carry 35/25#
Rest 5:00
3 Rounds 400m Run
15 Hang Power Clean 75/55#
100ft Farmers Carry 35/25#
Cool Down/Stretch
[54:00-60:00]
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
Accessory Work
Metcon (3 Rounds for reps)
3 Sets:
15 Ring Hamstring Curls
15 GHD reverse hyper
+
-Max Effort Sorenson Hold
EXTRA Competitor WOD
Metcon (4 Rounds for reps)
Rowing Intervals:
2000m @ 5k + 2sec/500m
R: 3:00
1500m @ 5k Pace
R: 3:00
1000m @ 5k -2sec/500m
R: 3:00
4x500m @ AFAP
R: 1:00 b/s
Strict press (5-5-5-3-3-3; rest 2-3:00)
Set 1: 5 reps @ 65-70%
Set 2: 5 reps @ 65-70%
Set 3: 5 reps @ 65-70%
Set 4: 3 reps @ 70-75%
Set 5: 3 reps @ 75%
Set 6: 3 Reps @ 75-80%
Single Leg RDL ((w/ barbell) 6 x 4 sets; rest as needed)
Use approx. 50% of Back Squat 1 RM for all sets
Metcon (AMRAP - Reps)
4 Rounds
1:00 On / 1:00 Off
Hollow Hold Flutter Kicks
Side Plank Hold (Right)
Pike Lifts Over Paralette
SIde Plank Hold (Left)
