09-17-2024

Warm Up
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Spiderman Lunge + Reach
10 PVC or Barbell Elbow Rotations
 
3-5 Reps Each
High Hang Clean Pull
High Hang High Pull
Muscle Clean
Front Squat 
 
2x High Hang  Clean, Hang Clean, Clean
Clean
5 Sets 
1 "PERFECT" Clean @83-90% 1RM Clean
Quesadilla
“Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (bodyweight)
Shoulder Press (1/2 bodyweight)
Deadlift (bodyweight)
 
RX+
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.
 
TARGET SCORE
  • Intended Workout RPE: 7-8 - 70-80% - moderate to moderate/high intensity
  • Target Reps: 135+ (done with the round of 9s)
  • Minimum Reps before Scaling: 84 (done with the round of 3s)
STIMULUS and GOALS
  • * How to Pace: * STEADY into GRIND! This workout is Similar to the iconic Linda workout, which is a total-body strength party. Refrain from over doing the first few rounds, as they will fly by and be tempting to push. Use the time between stations as your longer rest points, and just keep moving.
  • How it should Feel: HEAVY and MUSCULAR ENDURANCE! It’s a slow burn, so buckle up and enjoy the ride.
Scaled Metcon
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (.75 bodyweight)
Shoulder Press (1/2 bodyweight)
Deadlift (.75 bodyweight)
BodyBuilding - Back & Biceps
4 Rounds

10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Body Row on Racked Barbell @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-
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