9.17.2022
Warm-up
[3-15:00]
2:00 row
+
5:00 @ warm up pace
5 push ups
7 air squats
9 sit ups
+
1:00 banded super front rack stretch per side
1:00 wrist stretches per side
Specific Prep
[15-25:00]
5 empty bar Thrusters w/ 2s hold at top
+
THruster build:
5x 40-50%
3x 50-60%
3x 60-70%
1x 75%
Weightlifting
[25-35:00]
Thruster (1 rep Every 90s x 8 rounds)
building to a tough single for the day
Thruster ((from rack) 2-5 reps every 90s x 8 sets)
build as form allows, but not maximal or any failed reps
Metcon
[40-55:00]
Metcon (Time)
For Time @85-90% (15:00 time cap)
21-18-12-9-6
Thrusters (75/55)
Row cals
OPEN(RX+): Thrusters (95/65#)
CC:PACER/SUSTAIN
Weight on thrusters should be light for you; aiming for big (but smart) sets on front half
Metcon (Time)
For Time @ 85-90%
15-12-9-6-3
Thrusters (45/35#)
Row cals
CC:PACER/SUSTAIN
Cool Down/Stretch
[50-60:00]
2:00 easy bike or row or jog
+
1:00 Down Dog
1:00/1:00 Thread the needle
1:00 Childs pose
1:00/1:00 pigeon pose
