9.2.2021
Warm-up
[3:00-18:00]
8:00 for Quality
10m Lateral Band Walk
:20 Banded Glute Bridge March
:30sec Air squats w/ 2s hold at bottom of each rep
:15/:15 Samson Stretch
+
Build to starting/working weight [5 minutes]
Weightlifting
[18:00-33:00]
Back Squat (@33X1; Every 3:00, 3 Reps x 5 Sets)
** start at ~ 72% building to 3RM
** this will lead directly into the Front Squats to follow, meaning the timer will hit 3:00 and the front squats will start
** the focus here is on developing time under tension, quality positions and really coming out of the hole with power and speed even after the 3 count down and 3 count pause.
Back Squat (@21X1; Every 3:00, 3 Reps x 5 Sets)
** start at lighter weight and build to moderate set of 3 holding perfect tempo
** this will lead directly into the Front Squats to follow, meaning the timer will hit 3:00 and the front squats will start
** the focus here is on developing time under tension, quality positions and really coming out of the hole with power and speed even after the 3 count down and 3 count pause.
Front Squat (@10X1; Every 2:00; 5 reps x 3 sets )
**USE ~75% of FS 1RM for all sets
**BUILD: all 3 sets with moderate weight
Specific Prep
[39:00-45:00]
7 dual KB DL w/ workout weight
7 lunges/leg
14 double unders / 28 single unders
Metcon
Calvin Candie (AMRAP - Rounds and Reps)
6:00 AMRAP
12 Dual KB Deadlift 45/25#
18 Alternating Lunges
18 Double Unders
Open/RX+: Dual KB DL (55/35#) / Jumping Lunges / 24 Double Unders
Calvin Candie (BUILD) (AMRAP - Rounds and Reps)
6:00 AMRAP
12 Single KB Deadlift 53/35#
12 Alternating Lunges
36 Single Unders
Cool Down/Stretch
[51:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side
Accessory Work
Metcon (Time)
3 Sets, for Quality
5 Weighted Glute Ham Raise (Eccentric Focus)
15sec/15sec Copenhagen Plank
:45sec Weighted Sorenson Hold
Conditioning EXTRA
Metcon (Time)
Run 3 miles easy pace
