Friday 10.4.19


Part 1: Dead & Clean

A. Deadlift; build to a moderate effort single
B. Squat clean; 10 AFAP @70% 1rm

* Coach’s note:
Deadlift: Build as heavy as you feel confident to pull. Keep your positions as quality as possible so as not to make yourself extremely sore for multiple days, but use this as a chance to figure out where your pulling ability is in the event the open tests a 1rm.
Squat clean: Fast singles, fast set ups, and push the pace as much as possible here.


Part 2: Tester

For time:
8 bar muscle ups
30 wall balls
20 box jumps 24/20"
30 wall balls
8 bar muscle ups
* 7 min cap

* Coach’s note:
If you are elite, try to treat this workout as a sprint with unbroken reps throughout. If you know you will be bottlenecked by a speciifc movemnet, try to mange your output in a way that keeps you as close as possible to the people that can sprint through this style of workout.

Part 3: DB + Bike

Assault bike 2 min easy
10 DB Hang Clean and Jerk 50/35#
Assault bike 2 min easy
10 DB hang clean and split jerk 50/35#
Assault bike 2 min easy
10 2 arm DB Power Clean 50/35#
Assault bike 2 min easy
10 DB hang split snatch 50/35#
Assault bike 2 min easy
10 DB OHS (per arm) 50/35#
Assault bike 2 min easy

*Coach’s note:
Assault bike at the fastest pace that you feel you can recover at then use this as an opportunity to do the dumbbell work as fast as possible.

Additional Sanctional Volume: Upper Body

A. Bench press; 5x5; rest 2 min
B. Weighted dip; 2-3x5; rest 2 min
C. Strict ring dips; amrap unbroken x3; rest 2 min
D1. Passthroughs; 2 slow controlled reps normal and eagle grip x2-3; rest as needed
D2. Shoulder extension plank; 30 seconds x2-3; rest as needed
D3. Star plank; 30 seconds x2-3; rest as needed
+
Ski erg sprints 12 seconds @100%
slow easy recovery 48 seconds
x10 sets

*Coach’s note:
Bench/weighted dip: Same loading across. As heavy as you think you can take them while maintaining good positions.
Strict ring dips; Kepe them quick, but focus on quality lockout positions at the top.
D series: Movement maintenance focus. Work on positions and body lines.
Ski erg: Try to maintain your sprint speed through all the sets and ski as fast as possible in the rest intervals without deteriorating your sprint output.


SCALED

Part 1: Dead & Clean

A. Deadlift; build to a moderate effort single
B. Squat clean; 10 AFAP @70% 1rm

Part 2: Tester

For time:
12 strict pull ups
12 2" elevated push ups
30 wall balls
20 box jumps
30 wall balls
12 strict pull ups
12 2" elevated push ups
* 7 min cap
** hands elevated on 25# bumper plates, chest to floor, maintain body line

Part 3: DB + Bike

Assault bike 2 min easy
10 DB Hang Clean and Jerk 35/20#
Assault bike 2 min easy
10 DB hang clean and split jerk 35/20#
Assault bike 2 min easy
10 2 arm DB Power Clean 35/20#
Assault bike 2 min easy
10 DB hang split snatch 35/20#
Assault bike 2 min easy
10 DB OHS (per arm)
Assault bike 2 min easy