Friday, November 19th 2021
Warm-up
A. General
2 sets
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
2 sets
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
B. Specific
5 dip hold
5 Elbow rotations
5 btn Push press + pause in ext.
5 drop jerk
5 Push jerk
5 Split Jerk
Weightlifting
Metcon (3 Rounds for reps)
Jerk
3 rounds
7 @ 70%
5 @ 72.5%
3 @ 75%+
Rest 3mins between rounds
3 rounds
7 @ 70%
5 @ 72.5%
3 @ 75%+
Rest 3mins between rounds
Change your own plates and try to make the final bar heavier each round
Metcon
Metcon (Time)
5 rounds for time
20/16 Cal Row
10 Devils press 2×50/35lbs
20/16 Cal Row
10 Devils press 2×50/35lbs
Kg: 22.5/15
Score: Time
TC: 17mins
Score: Time
TC: 17mins
Scaling options
Beginner
5 rounds
15/12 Cal Row
10 Devils press @2xmoderate
Intermediate
5 rounds
20/16 Cal Row
10 Devils press @2×35/25 lbs
COMP
As written
Extra Accessory
Metcon (Weight)
Pendlay row
5 x 5 @Heavy Across
5 x 5 @Heavy Across
Goal: Upper pull and post chain strength
TC: 15mins
Scaling options
Beginner
3 rounds
20 Push press or Push jerks @moderate
Rest 2mins between rounds
Intermediate & COMP
As written