11.3.2022
Warm-up
[3-15:00]
12-5/ side Half Kneeling banded Shoulder retraction
Three way banded shoulder stretch 30s/position x each side
Shoulder CARS x 5-7 per arm
+
2 rounds
30s bike easy
30s bike moderate
30s bike hard
Specific Prep
[15-20:00]
15s kip swings
3 jumping pull ups w/ 3-5s lower
3-5 Pull Ups / CTB
W/ empty bar
3 sets: Hang Muscle + 1 Front Squat + Push Press
+
add some weight (lighter than workout weight)
5 Front Squats + 3 Push press + 2 Thrusters
+
With workout weight
5 squat clean thrusters
Metcon
[20-55:00]
Half Caf Pumpkin Spice Latte with 1 pump sugar Free Vanilla...and 2 straws (4 Rounds for reps)
4 rounds w/ EVEN times (25:00 Time Cap)
21/18 Cal Bike
"x" Pull Ups
9 Squat Clean Thrusters (95#/65#)
Rest 2:00 b/t rounds
OPEN(RX+):
4 rounds w/ EVEN times (25:00 Time Cap)
21/18 cal bike
15 CTB Pull Ups
9 Squat Clean Thrusters (115#/75#)
rest 2:00 b/t rounds
CC: PUSH/THRESHOLD
GOAL: 4:00-4:15 per round
**Looking for 10-15 pull up reps each round in 2 sets max each round
**TRY to go UB on Pull Ups as long as you can
Squat Clean Thruster/Thruster weight should be moderate - each set completed in 1-2 sets
Half caf Pumpkin Spice Latte with 1 pump sugar Free Vanilla...and 2 straws (BUILD) (4 Rounds for reps)
4-5 rounds w/ EVEN times (25:00 Time Cap)
21/18 Cal Bike
10-20 Strict Banded Pull Ups -or- Ring Row
9 Thrusters (45#/33#)
Rest 2:00 b/t rounds
MODIFICATIONS for Thrusters: use 1 or 2 Dumbbells
Recovery/Endurance Builder
[55-60:00]
(start these about 30-60s after workout is over)
5:00/800m run slow as needed just no walking
Conditioning EXTRA
OPTIONAL Aerobic Conditioning / Active Recovery Workout
Metcon (Time)
30:00 to 60:00 at EASY PACE
.5mi bike
30 cal row
50m Dual KB Front Rack Carry (light/elbows down)
100 Single Unders
