9.20.2021
Warm-up
[3:00-12:00]
2 Rounds
1:00 Cardio Choice
8/8 Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Inchworm Push-Ups
10 Mountain Climber Lunges
Specific Prep
[12:00-23:00]
Clean Lift off + Slow Muscle Clean + Low Hang Power Clean + Hang Squat Clean; 1+1+1+1 x 5 sets
Building weight, getting close to starting percentage
Weightlifting
[23:00-35:00]
Clean Pull + Power Clean + Squat Clean (1.1.1 Every 2:00, 6 Sets)
Set 1: 1+1+1 @ 75% (of squat clean)
Set 2: 1+1+1 @ 75%
Set 3: 1+1+1 @ 80%
Set 4: 1+1+1 @ 85%
Set 5: 1+1+1 @ 87+%
Set 6: 1+1+1 @ Heavy for the Day
Clean Pull + Hang Power Clean + Front Squat (1.1.1 Every 2:00 x 6 sets)
Build if form is SOLID
Specific Prep
[35:00-40:00]
2-3 building sets to 2nd workout weight x 2-3 reps
Metcon
[40:00-52:00]
Bowser (2 Rounds for reps)
PART 1
6:00 EMOM, alt movements
min 1: 6 Hang Power Cleans @ 65-70%
min 2: 13/10 Cal Bike
Straight into...
PART 2
6:00 EMOM, alt movements
min 1: 4 Hang Power Cleans @ 70-75%
min 2: 13/10 Cal Bike
Open/RX+: 15/11 Cal on Bike
CC: PUSH/THRESHOLD
*Weights should be unbroken, or 2 sets max
*The Bike should be done within 30-50sec
SCORING: Record load used for part 1 and 2
Notes
*BATTERY WORK: What that means is, we are working on loads that challenge us enough where we have to be set and ready to hit the weights. We need to develop the capacity to hit weights under fatigue in conditioning pieces and by working in a bike set that is moderately challenging, with moderate to heavy loads, we can target the athlete’s ability to withstand fatigue and still have quality reps. This is what is considered an athlete’s battery. i.e. How fast they recharge.
Bowser (BUILD) (2 Rounds for reps)
6:00 EMOM
min 1: 8 Hang Power Cleans (light weight)
min 2: 10/8 Cal Bike
6:00 EMOM
min 1: 6 Hang Power Cleans (slightly heavier than part 1)
min 2: 10/8 Cal Bike
SCORING note weight used for Part 1 and 2
Cool Down/Stretch
[52:00-60:00]
2min Pigeon Stretch (each side)
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side
EXTRA Competitor WOD
Metcon (3 Rounds for reps)
6 Thrusters 155/105#
3 Rope Climbs
Rest 3:00
4:00 AMRAP
9 Thrusters 135/95#
3 Rope Climbs
Rest 3:00
4:00 AMRAP
12 Thrusters 115/75#
3 Rope Climbs
Metcon (2 Rounds for reps)
Rowing Intervals
2 sets
3 x 1000m Row @ 5k Pace or Faster
R: 1:00 between intervals
R: 5:00 between sets
*goal is second set faster than the first
Back Squat (4 Sets x 6 Reps @ 75%; R: 2:00-3:00)
Clean Pull (4 Sets x 2 Reps @ 107%; R: as needed)
