0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-40:00 Strength
40:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
WARM-UP:
PVC Lat Stretch
PVC Ankle Mobility (VIDEO)
10 PVC Good Mornings
10 PVC Overhead Squats
Lower Body Strength:
5-minute time block:
Warm-up to starting weight
Every 2:30 for 15 minutes (5 sets):
5 Back Squat @72.5-82.5%
*these should be HEAVY sets, plenty of time to take rest, lift heavy enough to need the rest
*next week we are back to triples to reach a 3-rep max
Workout:
AMRAP 8:
8 MB Slams
6 Deadlift
4 Hang Power Cleans
*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds
*Deadlift: quick touch n’ go reps, keep chest up and core braced
*Hang Power Cleans: try to keep going right from the deadlift into these reps, good hip pop and drop, make sure elbows get in front of the barbell before going back down for the next rep
Beginner: 25/15, 95/65
14-15: 35/20, 95/65
16-17: 50/35, 135/95