Wednesday 10.9.19


WARM-UP

Cyclical Warm up

Assault bike:
15 sec 50% effort
15 sec 60% effort
15 sec 70% effort
15 sec 80% effort
x5

Movement Warm up

A1. Band good mornings; 15-20x2; rest 30 sec
A2. Sorensen hold; 30 sec x2; rest 30 sec
A3. Single leg good morning unloaded; 10 reps x2; rest 30 sec
A4. Strict toes to bar; 5 reps x2; rest 30 sec


PART 1: 6-6-6

Specific warm up:

5 thrusters 45/35#
5 strict pull ups
25 lunge 45/35#
5 hang power snatch 45/35#
...
5 thrusters 95/65#
5 CTB pull ups
25 foot lunge 95/65#
5 power snatch 95/65#
...
2 rounds:
8 wall balls
4 deadlift 135/95#
2 muscle ups
...
2 rounds
8 wall balls
2 deadlift 225/155#
2 muscle ups

Training:

6 min amrap:
18 wall balls
6 deadlift 225/155#
3 Muscle ups
rest 2 min
6 min amrap
10 Thrusters 95/65#
10 CTB
25 foot OH walking lunge
10 power snatch 95/65#
25 foot OH walking lunge
rest 2 min
6 min amrap cals assault bike

Notes:

This is a 'broken interval' style training session. Approach the first two 6 minute met-cons as if you were going to be doing those workouts for 18 straight minutes. So your pace should not be a max effort 6 minute effort. Then on the assault bike at the end, use that as your opportunity to empty the tank and get your final sustained breathing session in before we attack 20.1 together!
Scaling options:
Muscle ups: 3 strict pull up + 3 dips, toe spot muscle ups
Chest to bar: pull ups, strict pull ups, ring rows
Deadlift: lighten the load
Overhead lunge: front rack lunge, unloaded lunge


PART 2: Squat Clean & Jerk

Specific warm up:

Squat clean and jerk; 1 rep @30-40-50-60-70-80% 1rm

Training:

A. Squat clean and jerk; 3 triples @70-80% 1rm; rest as needed
B. Squat clena and jerk; 2 singles @85+% 1rm; rest as needed

Notes:

This is a pretty straight forward opportunity to work on clean and jerks under fatigue. For the rep ranges, allow the way your body/mind is feeling to dictate your load selection. If you are very powerful, you may want to err on the side of lower percentages and if you generally can continue to hit high percentages of your 1rm under fatigue, you can push the intensity here.


PART 3: As You Please

Training:

20-30 min self directed stretching/meditation/visualization work

Notes:

Self direct. Do what feels good and makes you feel confident leading into the open. Last day of training, well done!