10.18.2021
Warm-up
[5:00-15:00]
2 Rounds
1:00 Cardio Choice
8/8 Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip Swings
10 Mountain Climber Lunges
Specific Prep
[15:00-23:00]
Back Squat build:
3-4 sets x 3-5 reps building to your 80%
Weightlifting
[23:00-35:00]
Back Squat (@10X1; 3-3-3-3-3-3: Every 2:00 x 6 Sets)
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 80%
Set 6: 3 reps @ 80%
Back Squat (@20X1; 6-6-6-6-6-6; Every 2:00 x 6 sets)
First 2 sets = lighter weights
Last 4 sets = moderate weights
Specific Prep
[35:00-42:00]
Pull Up Prep:
10 Sec Hollow Hold + 10 Sec Arch Hold
3 Slow Arch to hollow in perfect position
5 Kip Swings
3-5 Pull ups
2-4 Chest to Bar
Sumo Deadlift High Pull Prep:
Set Up:
In bottom position:
-feet are wide, toes are out - shin should be vertical with knee stacked over ankle
-Hands are inside legs, right inside shoulders is a good place to start
Action: Hips and Shoulders Rise together until legs are extended then arms pull, elbows go high and to the outside.
ROM: Barbell comes to above the clavicle and then the movement reverses to bring barbell to floor.
10 Sec hold in set up position to practice
5 SDLHP with 2 sec hold at bottom to make sure you are in good position to start
Metcon
[42:00-54:00]
Tomb Raider (4 Rounds for reps)
Every 3:00 for 12:00
15 Sumo Deadlift High Pull 75/55#
12/9 Cal Bike
15 Pull-Ups
Open/RX+: SDLHP (95/65) & Chest to Bar Pull Ups
CC: Push/Threshold
Weight of Barbell/KB should allow you to stay unbroken on the SDLHP’s each round
Tomb Raider (BUILD) (4 Rounds for reps)
Every 3:00 for 12:00
12 KB Sumo Deadlift High Pull 53/35#
12/9 Cal Bike
9 Assisted Pull Ups
Cool Down/Stretch
[54:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
Accessory Work
Metcon (Weight)
3 Sets, For Quality
10/10 Dual DB Split Squat
10/10 Single Leg Hip Extensions
10 Reverse Nordic Curl
:15/:15 Star Plank
Conditioning EXTRA
Metcon (4 Rounds for reps)
4 Sets
30 Cal Assault Bike
20 Cal Ski Erg
10 Cal Assault Bike Sprint!
R: 3:00 b/s
EXTRA Competitor WOD
Power Clean (2-2-2-2-2; rest 2-3:00)
Set 1: 2 reps @ 65%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 2 reps @ 75+%
Metcon (Time)
2 Rounds
21 Bench Press @ 135/95#
3 Legless Rope Climbs
15 Bench Press @ 165/115#
2 Legless Rope Climbs
9 Bench Press @ 185/125#
1 Legless Rope Climbs
Metcon (Time)
For time:
50 Strict Handstand Push-ups
**For every break complete**
10 Dumbbell Bench Press 70/50#
15 Banded Tricep Pushdowns
1:00 Plank Hold
