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
Hip Openers
Samson Stretch
Standing Groin Stretch
Pigeon Stretch
Glute Bridges
Specific Warm-up
3 Rounds
10 Goblet Squats
10 KB Russian Twists (5 each way)
Strength
Back Squat
3x5 @70-75%
3x3 @77-82%
FOCUS:
We will stay low rep for the most part in this cycle and build towards a 1-rep max in Week 6
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
5 Deadlift
5 Power Cleans
5 Toes to Bar
WOD:
“Strength Patrick’s Day”
For Time
20 Deadlift @225/155
20 Power Cleans @165/115
40 Toes to Bar
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Zero to 100, Muscle Burn
Heart rate will go up, but strength endurance and muscle fatigue will be the limiting factor
These weights should be heavyish, if you go too light you will miss the stimulus…it is called STRENGTH Patrick’s Day for a reason :)
STRATEGY:
5s, 8/7/5 or 10s for Deadlift
Steady singles can help you keep a consistent pace
Toes to Bar will be a choose your adventure type of strategy, it all depends on how you are at this skill and how heavy the weights were for you leading up to it
SCALED FORMAT CHANGE:
For those that can do Toes to Bar, but 40 would really slow them down and/or for those who could lift the heavier weight but 20 reps would really slow them down you can change to the following format to allow them to do Toes to Bar and/or the heavier weight
2 Rounds For Time: 10 Deadlift + 10 Power Cleans + 20 Toes to Bar
This will cause more plate changes, but keep the stimulus of heavy strength endurance
BEGINNER: Double KB Deadlift, KB Sumo Deadlift High Pulls, Lying Leg Raises
SCALED: 185/125, 135/95, Hanging Straight Leg Raises or 40 MB Sit-ups
Rx+: 250/175, 185/125
March Madness