11.7.2022
Warm-up
[3-10:00]
6:00 @ Warm Up Pace
5/5 Single Leg RDL
5/5 Single Arm DB Swing
7 single DB Goblet squats
20s jump rope
Specific Prep
[10-20:00]
5 Top-Down (starting from hang position) slow DL w/ empty bar pausing at just above the knee for 1s
5 DL from mid shin pausing 1s just above knee
+
build to workout weight in 1-2 sets x 6-8 reps
Weightlifting
[20-35:00]
Deadlift (5 x 5; all sets at same weight + Recovery row)
*looking for tough sets of 5 each round, all sets @ same weight
*small bump in weight from last 5x5 (2 weeks ago)
* weight will vary, 75-80% of 1RM
Metcon
Row 500m/400m at EASY RECOVERY pace*move straight from DL to row and back to DL, no rest between
Specific Prep
[35-42:00]
3/3 SA DB Hang Power Clean
3/3 DB Waiter Squat
3/3 SA DB Hang Squat Clean
+
15s passive hang
15s active hang
15s chin over bar hang
30s strict pull ups
+
15s double leg tap drill
15s fast singles
15s high jump singles
30s double under practice
Metcon
[42-54:00]
Pickle Rick (2 Rounds for reps)
2 rounds @ 90-95%
5:00 work + 2:00 Active recovery
15 Double Unders
10 Single DB Hang Squat Cleans (35/25#) (5/side)
5 Strict Pull Ups
**Pick up where you left off each 5:00 round
OPEN(RX+): 25 Double Unders + 10 SA DB HSC (50/35#) + 2-3 Bar Muscle Ups
CC: PUSH/THRESHOLD
SCORE is total reps each 5-minute round
CONTINUING to Push intensity and effort this week, really find your limit here today, especially in the second 5-minute round.
Pickle Rick (BUILD) (2 Rounds for reps)
2 rounds @ Tough Pace
5:00 work + 2:00 Active recovery
25 Single Unders Unders
10 Single DB Hang POWER Cleans (25/15#) (5/side)
10 Single DB Front Squats
5 Banded Strict Pull Ups -or- Ring Rows
**Pick up were you left off each 5:00 round
Recovery/Endurance Builder
[after class]
(start these about 30-60s after workout is over)
+
5:00 easy run as slow as you want just don't walk -or- easy bike
