Warm up
2-3 Sets
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (each arm) (light/moderate)
5 Hang Squat Cleans (empty bar)
10 Hanging Scap Retraction
5 Strict Pull Ups
-Then-
Warm Up to Hang Squat Clean weight.
5. Workout Prep
1 set (at workout pace):
2 Hang Squat Clean (at workout weight)
2 Strict Chest to Bar Pull Ups
Scoring: Checkbox
Back Squat
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
8 Back Squat @ 7/10 RPE
8 Back Squat @ 8/10 RPE
Scoring: Checkbox
Bench Press
5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 8/10 RPE
Scoring: Checkbox
Deadlift
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
8 Deadlift @ 7/10 RPE
8 Deadlift @ 8/10 RPE
Scoring: Checkbox
Metcon
Metcon 5min cap each
2 sets
9-6-3
Hang Squat Clean (155/105)
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
Scaled:
2 sets
9-6-3
Hang Squat Clean (135/95)
6-3-1
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
Scoring: Checkbox
Mayhem Gymnastics
Complete 7 sets of the following for TIME:
2 Wall Walks + 4 Strict Wall Facing HSPU
[complete the 2 Wall Walks THEN do the 4 Strict HSPU]
-- rest 60 seconds between sets --
** The goal is to go unbroken each set but doesn't have to be for RX
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