Warm up
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
10 Straight Arm Banded Pull Down
5 Inchworms with push up
10 Wall Ball (light)
5. Workout Prep
1 Set: (at workout pace)
2 Strict Pull Ups
2 Strict Ring Dips
3 Wall Balls (at workout weight and height)
Scoring:
Tall Power Clean
3 Tall Power Clean @ 5.5/10 RPE
3 Tall Power Clean @ 5.5/10 RPE
3 Tall Power Clean @ 6/10 RPE
3 Tall Power Clean @ 6/10 RPE
*1st Rep: 2", 2nd Rep: 4", 3rd Rep 6"
Scoring:
Clean Pull From the Block + Pause Squat Clean Front The Block + Squat Clean from the block + Push jerk
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE
*Pause is in the bottom of the squat for 2 seconds.
Scoring:
Barbell Front Rack Step up
12 Barbell Front Rack Step Up @7/10 RPE
12 Barbell Front Rack Step Up @7.5/10 RPE
12 Barbell Front Rack Step Up @8/10 RPE
12 Barbell Front Rack Step Up @8/10 RPE
Scoring:
Metcon
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-
*If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice!
**Hold bigger unbroken sets instead of doing quick singles, even if you move slower
Scaled
3 sets:
AMRAP 5 Minutes
3 Strict Pull Ups
3 Strict Ring Dips
12 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-
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