9.10.2021
Warm-up
[3:00-15:00]
12:00 EMOM
min 1: :45sec Cardio, increase intensity each set
min 2: 5 Muscle Clean + 5 Strict Press + FR Elbow Punches in Remaining Time
min 3: 8 Good mornings + 8 OHS (ideally narrow grip)
min 4: 3-5 Box Jump, increase height each set
Specific Prep
[15:00-18:00]
EMPTY bar:
5 front squat
5 Push Press
5 Thrusters
+
Build to starting weight
Weightlifting
[18:00-34:00]
Thruster (3 Reps; Every 2:00 x 6 Sets)
*start at approx. 40-50% of Clean and Jerk, increase to a TOUGH set of 3 for day
*this is from the rack today
Specific Prep
[34:00-38:00]
With Lighter than workout weight:
1 round
5 Power Cleans
5 Overhead Squats
+
Build to workout weight
+
1 round of
3 Power Cleans
3 Overhead Squats
Metcon
Hot Fuzz (Time)
10 Rounds (Firm Time Cap 15:00)
5 Power Cleans (95/65)
5 Overhead Squats (95/65)
Open/RX+: 135/95
CC: THRESHOLD/PUSH
Time Domain: 8:00-13:00
Weight should be such that you can complete the OHS unbroken every round
Hot Fuzz (BUILD) (Time)
10 Rounds (Firm Time Cap 15:00)
6 Hang Power Cleans (45/35)
6 Alt. Overhead Lunges (45/35)
If OHS form is SOLID, go for the 5 OHS with empty bar
Finisher
[53:00-60:00]
Metcon (AMRAP - Rounds and Reps)
6:00 AMRAP
10/10 Dual DB Bulgarian Split Squat 35/25#
10 Dual DB Strict Press 35/25#
-Max Effort Handstand Hold (wall supported)
Cool Down/Stretch
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
