0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Banded Lateral Walks
Glute Bridges
Lying Glute Stretch
Specific Warm-up
3 Rounds
3 Deadlift
30sec Side Plank (15sec each side)
Strength
Deadlift Strength Cluster: 4 sets
1 rep every 20 seconds for 2 minutes (7 reps) @70, 72, 75, 77%
—2 minutes rest between rounds—
*reps at 0:00, 0:20, 0:40, 1:00, 1:20, 1:40, 2:00
FOCUS:
Strength Clusters allow you to lift a weight for a certain amount of reps that you normally would not be able to do if the reps were connected. For today this is 7 reps at 70-77% as singles instead of 7 connected reps
WOD Prep
3 Rounds
5 Toes to Bar
3 Thrusters
WOD:
7 Rounds For Time
10 Toes to Bar
5 Thrusters @115/80
SCORE: Time of completion
PACE GOAL: 8:30-10:30
FEEL:
Push and Pray
As your heart rate increases and your core fatigues the heavier thrusters will start to be very challenging, it will be all about forcing yourself to pick up the barbell when you don’t want to
STRATEGY:
No more than 3 sets on T2B, very short rest if breaking up, 6/4, 5/5, 4/3/3
Big focus on leg drive to get momentum into the barbell, breath at the top, make sure the barbell gets all the way back to your shoulders before lowering into your squat
BEGINNER: Line Hops, KB Upright Rows, Alt. DB Snatch @35/20
SCALED: 20 Weight Plate Russian Twists (10 each way) or Hanging Straight Leg Raises, 95/65
Rx+: 135/95
COMP: all reps must be unbroken, 155/105
JACKEDuary Day 5
Barbell Hip Thrust 4x10 (VIDEO)