03-27-2024

Warm Up

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

3-5 Reps of Each

1). High Hang Clean Pull

2). High Hang High Pull

3). High Hang Muscle Clean

4). Front Squat

5). Strict Press

6). Push Press

7). Split Jerk

3x High Hang Squat Clean, Hang Squat Clean, Squat Clean

Clean and Jerk

20:00 - 30:00

*Do a set every 2 minutes

2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk

*Split Jerk

Metcon

40:00-56:00

5-4-3-2-1-2-3-4-5
Wall Walks
Deadlifts (315/225)

TARGET SCORE

Target Time: 11-13 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

How to Pace: GRIND!
Moderate, with steady pacing throughout. Approach each movement at a pace that allows you to flow from one to the next. Be smart on the descending rep pace to allow for a repeatable or slightly faster effort on the climb. that can be maintained through the finish.

How it should Feel: MUSCULAR ENDURANCE!

Scaled Metcon

The SCALING aim is to finish near the target time!

4-3-2-1-2-3-4
Wall Walks
Deadlifts (275/185)

OR

3-2-2-1-2-2-3
Wall Walks or Walk Outs

Deadlifts (225/155)

Extra Credit
Mini Pump - Leg Day

Back Squat

3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85+% 1 RM Back Squat

3-4 Rounds
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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