Wednesday, January 12th 2022
Warm-up
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
C. Specific (drills)
Our drills focus today on the third pull., have athletes react to your vocal cue to get under the bar. You should see athletes actively pulling against the bar here.
*In each pull under, athletes should progressively be receiving the bar deeper in each rep: 1. power, 2. @90 3. squat
3 Clean high pulls
3 Tall clean
3 Tempo clean
3+2 Tempo Squat clean + Pause jerk
D. Metcon Prep
2-3 sets, building in speed
5 cals
5 Thrusters @working weight
Weightlifting
Clean and Jerk (Weight)
Metcon
Metcon (Time)
For time
45 Cal Bike/Ski/Row
45 Thrusters 95/65lbs
45 Cal Bike/Ski/Row
45 Thrusters 95/65lbs
KG: 60/40
Score: Time
TC: 10mins
Score: Time
TC: 10mins
Scaling options
Beginner
For time
30 Cal Bike/Ski/Row
30 Thrusters @light
Intermediate
@75/55 lbs
COMP
For time
45 Cal Assault bike
45 Thrusters 95/65
Extra Accessory
Metcon
3 sets
12 Ring Rows
12 Pronated low ring face pulls
12 Skull Crushers*
12 Ring Rows
12 Pronated low ring face pulls
12 Skull Crushers*
Goal: Upper body hypertrophy
Set 1-2-3 → 1 rep @ 88%
Set 4 → 1 rep @ 90%
Set 5-6 → 1 rep @ 85%
Score: Heaviest set
TC: 20mins
Scaling options
Beginner
Clean & Jerk
6 x 1-1-1 @ technical
Intermediate & COMP
As written