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Wednesday, July 21st 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
90/90 hip rotations
12 rotations (6/6)

C. Specific
3 sets
6/6 bulgarian split squats
8/8 single leg glute bridges
1 Back squat + 5 Sec hold + 1 Back squat @Ascending

Weightlifting
Back Squat (4x 1+1)
Back squat
4 unbroken sets
5 seconds Back rack hold @90%+
1 reps @90%+
5 seconds Back rack hold @90%+
1 reps @90%+

Rest 2 mins between sets

Score: Weight used across each set
TC: 10mins

Scaling options
Members who did not complete the whole cycle should not use 90% go down to 85% at least

Beginner
4 x 3 Tempo squats @3.0.X.5 + Heavy

COMP
4 sets
5 seconds Back rack hold @110%+
Rest 60 seconds
1 reps @92%
Rest 30 seconds
1 reps @92%

Metcon
Metcon (5 Rounds for reps)
Every 4 minutes for 20 minutes
15 HSPU
5 Front Squats @75%

Score: Time of each round

Scaling options
Beginner
Every 4 minutes for 20 minutes
15 Push-ups
5 Rack Front Squats @Heavy

Intermediate
Every 4 minutes for 20 minutes
15 Piked HSPU
5 Front Squats @75%

COMP
1 roundn every 4 minutes for 20 minutes
15 Deficit HSPU @6/4”
5 Front Squats
Men weights: 185-205-225-245-265
Women weights: 115-125-135-145-155

Extra Accessory
Metcon (Weight)
4 rounds for quality
100′ Sled push jogging @RPE 8
10 Hip extension on GHD
Rest 30 seconds

Goal: Post chain strengthening

Points of performance:
– The weight of the sled has to be light enough for you to jog the entire 100’
– Flexion on the GHD is at the hips. Be careful not to create spine flexion there