Monday, November 1st 2021
Warm-up
A. General
60 sec Row/Bike/Ski
30 sec Wall ball
30 sec Rack position stretch
60 sec Row/Bike/Ski
30 sec Wall ball
30 sec Rack position stretch
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
4/4 Single leg glute bridge
4 x 1&1/4 Front squats
4 Box jumps
Strength
Front Squat (Cluster set 1 + 1)
Metcon
Metcon (4 Rounds for reps)
Every 6 mins x 4 sets
3 rounds
1 Legless rope climb
3 Clean & Jerk 225/155 lbs
5 Ring muscle ups
3 rounds
1 Legless rope climb
3 Clean & Jerk 225/155 lbs
5 Ring muscle ups
KG: 100/70
Score: Time of each set
TC: 24mins
Score: Time of each set
TC: 24mins
Rope modifications:
3 Strict chin ups
Scaling options
Beginner
Every 6 mins x 4 sets
3 rounds
1 Floor rope climb
3 Clean & Jerk @heavy
5 Floor supported ring dips OR Bench dips
Intermediate
Every 6 mins x 4 sets
3 rounds
1 Rope climb
3 Clean & Jerk @185/135 lbs
1-3 Ring muscle ups or Box transition muscle ups
COMP
As written
Extra Accessory
Metcon
Banded good morning
3 x 12
Rest 60-90 seconds between sets
3 x 12
Rest 60-90 seconds between sets
Goal: Posterior chain muscle activation
Build to a max unbroken
1 rep + 10 sec Rack hold + 1 rep
Score: Max weight
TC: 10mins
Scaling options
Beginner
Front squat
Build to a heavy 3 rep
Intermediate & COMP
As written