Friday, April 8th 2022
Warm-up
A. General
2 sets
30 seconds Row/Bike/Run/Ski @Easy
5 /5 Single Leg Glute Bridge
5-10 Swing on bar or Rings
2 sets
30 seconds Row/Bike/Run/Ski @Easy
5 /5 Single Leg Glute Bridge
5-10 Swing on bar or Rings
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Activation
3 sets
3 Box jumps @ high
5/5 Bulgarian deadlifts
Then, build up your deadlift with only concentric reps (Drop the bar from the top)
5-3-1 @ascending
D. Metcon prep
Dedicate 3-5 mins for athletes to have free time to play, practice & setup
Weightlifting
Deadlift (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
2 Ring Muscle-ups
4 Box jumps 30/24"
8 Alternating DB Snatch 1x 50/35 lbs
2 Ring Muscle-ups
4 Box jumps 30/24"
8 Alternating DB Snatch 1x 50/35 lbs
KG: 22.5/15
TC: 20 min
Score: Rounds and Reps
TC: 20 min
Score: Rounds and Reps
Scaling options
Beginner
4 Assisted strict Pull Ups
4 Assisted strict Ring Dips
4 Box jumps @ high if possible
8 Alternating DB snatch @ 25/15 lbs
Intermediate
2-4 Band Assisted Muscle Up
4 Box jumps @24/20"
8 Alternating DB snatch @35/20 lbs
Perform
2 Box jumps @40/32"
6/6 DB snatch @100/70 lbs
8 Ring mu
Extra Accessory
Metcon
5 x 10/10 RNT single leg RDL deadlift
For added difficulty or for ankle stability strengthening perform on bosu ball or cushy mat.
Score: Weight
Scaling options
Beginner
Build to heavy 3 rep Deadlift
Intermediate & Perform
As written