9.14.2021
Warm-up
[3:00-17:00]
AMRAP 10:00 for Quality
8 Plank + Down Dog Toe Touches (pause 2sec at plank each time)
7/7 KB Windmill *light
30sec Ring Dip Support Hold -or- Ring Plank Hold (External Rotation)
50ft/50ft KB Bottoms Up Waiters Walk
:20sec Extended Reverse Plank Bridge
Specific Prep
[17:00-20:00]
2-3 sets x 5-7 reps building to your starting weight.
Weightlifting
[20:00-29:00]
Strict press (5-5-3-3-2-2; Every 1:30 x 6 sets)
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: 2 reps @ 85%+
BUILD: increase weight as form allows
Specific Prep
[29:00-35:00]
Practice round
3-4 HSPU
3-4 strict Pull Ups
Run 200m
6-8 Dual DB Push Press
6-8 Toes to Bar
Metcon
[35:00-55:00]
A Farewell to Arms (4 Rounds for reps)
Every 5:00 x 4 Sets
200m Run
6 Handstand Push-Up
6 Strict Pull-Ups
200m Run
12 Dual DB Push Press 35/25#
12 Toes to Bar
Open/RX+: 9 Strict HSPU, 9 Strict Pull Ups, Dual DB PP (50/35#)
CC: Sustain/PACER
GOAL: 3:45-4:15/round
SCORING: Each round for time
*Today's focus is pretty simple…upper body muscular stamina work. Expect to get a good pump going on here today. Utilize those runs to shake out the arms and then get right back into it!
*Expect rounds 3 and 4 to get a little more challenging and start pushing the rest to decrease a bit. This for some will turn a little bit into survival to get through the final rounds.
* To keep this in SUSTAINABLE category of effort today, appropriate and realistic modifications will be important.
A Farewell to Arms (4 Rounds for reps)
Every 5:00 x 4 Sets
200m Run
9 Dual DB Strict Press 25/15#
9 Ring Rows
200m Run
12 Push-Ups
12 Dead bug
Cool Down/Stretch
[55:00-60:00]
90/90 Pec Stretch x 1min/side
Down Dog hold with calf gas pedaling x 1min
Up dog x 1min
Conditioning EXTRA
Metcon (Time)
400m x 4 Rest 1:00
800m x 4 Rest 2:00
1 mile x 1
Behind The Neck Jerk (1 rep Every 90s x 10 Sets)
*start @ 60%, build to a 1RM for the Day
Metcon (Time)
6 sets:
5 TnG Power Snatch
10 TnG Power Clean
REST as needed b/t
Loads:
135/95# (or 65-70% of 1RM) x 2 Sets
155/105# (or 70-75% of 1RM) x 2 Sets
175/115# (or 75-80% of 1RM) x 2 Sets
