4.22.2022
Warm-up
Skill Work
[15:00-21:00]
Metcon
6:00 EMOM x 3 Reps Overspeed Banded Vertical Jumps;
Specific Prep
[21:00-28:00]
Demo weightlifting movements
Then
Build to Weightlifting weight
Then
Build to Weightlifting weight
Weightlifting
[28:00-40:00]
Hang Power Clean + Low Hang Power Clean + Split Jerk (1.1.1 x 6 sets; every 2:00 all sets @ 75%+)
(% is based off limiting movement)
Hang Power Clean + Low Hang Power Clean + Push Press (1.1.1 x 6 sets; every 2:00)
Keep loading such that form stays SOLID for all reps and movements
Specific Prep
[40:00-46:00]
3-5 practice reps of each movement
· HSPU
· Power cleans
· Pull Ups
· Air Squats
Invincible (AMRAP – Rounds and Reps)
12:00 AMRAP
5 Handstand Push-Ups
10 Power Cleans 95/65#
10 Pull-Ups
20 Air Squats
5 Handstand Push-Ups
10 Power Cleans 95/65#
10 Pull-Ups
20 Air Squats
CC: Push/THRESHOLD
Goal: ~5 Rounds +/- 20 Reps
Goal: ~5 Rounds +/- 20 Reps
We have a fun little benchmark style workout here that builds into some movements we are building out for Murph prep with the pull-ups and air squats. This in conjunction with strict handstand push-ups and power cleans will be sure to challenge the ability to keep moving fast. Focus on quality transitions and smooth movement during each set. Breath through the air squats as that is the only real area to catch it here today.
Open/RX+: strict HSPU, 115/85#, 15 Pull Ups
Invincible Build (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Push Ups
10 Hang Power Cleans 75/55#
10 Assisted Pull Ups or Ring Rows
20 Air Squats
10 Push Ups
10 Hang Power Cleans 75/55#
10 Assisted Pull Ups or Ring Rows
20 Air Squats
Cool Down/Stretch
[58:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Up dog Pose
Accessory Work
Metcon (Weight)
4 Sets, For Quality
20 Handstand Shoulder Taps
20 Tall Kneeling Banded Lat Pull-Downs
10-12 Barbell Reverse Bicep Curls
20 Handstand Shoulder Taps
20 Tall Kneeling Banded Lat Pull-Downs
10-12 Barbell Reverse Bicep Curls
Metcon (4 Rounds for reps)
40:00 EMOM
min 1: 15/12 Cal Row
min 2: 5/4 Ring Muscle-Ups
min 3: 15/12 Cal Bike
min 4: 15 Wall Balls 30/20, 14/9kg
min 1: 15/12 Cal Row
min 2: 5/4 Ring Muscle-Ups
min 3: 15/12 Cal Bike
min 4: 15 Wall Balls 30/20, 14/9kg
Back Squat (8-8-6-6)
8 Reps @ 70%
8 Reps @ 70%
6 Reps @ 75%
6 Reps @ 78%+
R: 3:00 b/s
8 Reps @ 70%
6 Reps @ 75%
6 Reps @ 78%+
R: 3:00 b/s
Metcon (Time)
For Time:
30-20-10
GHD Sit-Ups
Bar Facing Burpees
30-20-10
GHD Sit-Ups
Bar Facing Burpees
3 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps