0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Kneeling Hip Flexor Stretch
Inverted Toe Touches
Specific Warm-up
2-3 Rounds
1 Pause Deadlift + 2 Deadlift + 3 Speed Deadlift
*light weight
10 Hollow Rocks
Strength
Deadlift Complex: 6 sets
Pause Deadlift + Deadlift @70% and build
FOCUS:
Solid 3-second pause just below the knee on the pause deadlift then finish the rep
This increases time under tension and puts a focus on staying braced and makes the lockout more difficult
Next week we will test a 1rm
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 Push-ups
4 Power Cleans
WOD:
AMRAP 10
21/16 Calorie Row
15 Push-ups
9 Power Clean @135/95
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
Keeping your pace on the row and forcing yourself to pick up the barbell will be the biggest challenge
STRATEGY:
1:15 or less on the Row
Go for big sets on Push-ups, there should be enough time with the other movements that will allow you to stay consistent on these
Steady singles or sets of 3
EQUIPMENT CONSIDERATIONS:
We have the Bike on Thursday and running on Saturday so here would be the recommendations in order
21/16 Ski
300m Run outside or 300yd shuttle inside
BEGINNER: Knees or Hands Elevated Push-ups, KB Sumo Deadlift High Pull @53/35
SCALED: Knees or Hands Elevated Push-ups, 115/80
Rx+: 165/115
COMP: Diamond Push-ups, 185/125