General Warm Up (5-12)
3 rounds:
10/7 Calorie Row
:30 Side Plank (each side)
10 V-up
Specific Warm Up (13-28)
T2b:
:10 Deadhang + :10 Active Hang + 10 Scap Pullups
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
No Barbell Push Jerk Brief
Dip and stand, jump, jump with hands on shoulders, jump-punch-land
then grab barbell and…
5 Strict Press
5 Press Behind Neck
5 Push Jerk (pause in dip and in catch 2-3 seconds)
5 Push Jerk (normal speed)
3-4 sets:
3-5 Push Jerk, building to workout load
(28-40)
1-2 sets:
5-8 High Pull and 5-8 Strict Press
*Figuring out load to start with
then…
Every 2:00 for 5 sets:
8 DB High Pull + 8 DB Strict Press
*AHAP. Do non dominate arm first, then repeat on dominate arm with same load. Build as long as both arms can do the same weight
RXConditioning (42-57)
30/25 Cal Row
20 Toes to bar
10 Shoulder to overhead (185/125lb.)
For time.
3:00 Rest
3 sets
Goal Time: sub 3:00 for each working interval
Intermediate: 24/20 Cal, 12-15 toes to bar or hanging leg raise, 135/95lb.
Baseline: 15/10 Cal, V-up, 35/15lb. Barbell
(58-60)
:30 Cobra Stretch
:30 Crossbody Shoulder Stretch (each arm)
(0-5)
After not taking anything overhead yesterday with load or hanging from the rig, today we do both. The legs may still feel a bit sluggish, but you will need them today. The focus of today goes to a total body stimulus but much of it will relate to the barbell that finishes each round. With only 3 sets of the 3 movements today, it is by no means a high volume training day, so what is the goal? You know: intensity. Our intention is to push the row hard enough to be able to get to the toes to bar rep scheme within 2 sets (scale accordingly) with relatively controlled/short rest and then to pick a load on the barbell that can/could be done unbroken. “Could” being a key word, this load should elicit a touch of fear or hesitation. If you are so strong it doesn’t create that feeling then the cue is simple: go faster and show us. For those that know there is no chance that load could happen unbroken for 10, scale to something that you think on round 1 you can handle unbroken and see what happens after the long recovery and heading into round 2. If you nail the choices prior to the workout you should not need to adjust the loading in the middle of the workout. If you find yourself constantly scaling or changing during a workout, you should get more advice from your coach prior to making the choice.