Thursday, November 11th 2021
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
20 In and out squats
10 prone PVC btn press
60 seconds Row/Bike/Run/Ski @Easy
20 In and out squats
10 prone PVC btn press
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. Specific
2 sets
6 Cal Machine @hard
10 RDL’s @Ascending
5 Elbow rotations
5 Push press
3 Jerks
Weightlifting
Push Jerk (5 x 1+1 @85%+)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
1,2,3,4, etc. Deadlifts 275/185lbs
4,8,12,16, etc. Cal Bike/Row/Ski
1,2,3,4, etc. Deadlifts 275/185lbs
4,8,12,16, etc. Cal Bike/Row/Ski
KG:125/84
Score: Rounds + reps
Score: Rounds + reps
Scaling options
Beginner
1,2,3,4, etc. Deadlifts @moderate
2,4,6,8, ect. Cal Bike/Row/Ski
Intermediate
1,2,3,4, etc. Deadlifts @225/155
4,8,12,16, ect. Cal Bike/Row/Ski
Extra Accessory
Metcon (Weight)
EMOM 10minutes
Min 1: 100′ Farmer Carry @mod
Min 2: 8 Incline DB Bench press @heavy
Min 1: 100′ Farmer Carry @mod
Min 2: 8 Incline DB Bench press @heavy
Goal: Upper body Pull/Push Strength Hypertrophy
You should be able to sustain the same weight for all 10 mins but the focus is on the Incline DB press being very heavy, while the farmers carry is just movement without allowing your upper body to rest.
1 Push Press
1 Jerk
Rest as needed
Score: Max Weight
TC: 15mins
Scaling options
Beginner
Push press + Jerk
5 x 3 + 1 @ moderate
Intermediate
As written