09-18-2023

Warm Up
Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms
10 Alt. Spiderman Lunge
10 Hanging Scap Retractions
5 Empty Barbell High Pull
5 Empty Barbell RDL
5 Empty Barbell Bent Over Row
Deadlift
18:00-32:00

*Do a set every 2 minutes

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
Metcon
40:00-55:00

2 sets
9-6-3
Hang Squat Clean (155/105)
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Quick reps, moveable weight, and strict gymnastics for multiple sets will be a great way to start off Monday. Aim to be efficient and consistent on both bars while using the time between movements to rest. The pull/pull combo will add up quickly, so monitor your arms early on to stay on pace.
How it should Feel: MUSCULAR ENDURANCE! There is no reason to stop other than arm fatigue. Be smart and have purposeful breaks to survive.
 
Scaling
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-
Extra Credit
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
Gymnastics Cycle HSPU Complexes Week 3 (OPTIONAL)
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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