0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Lying Glute Stretch
Glute Bridges
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
5 Deadlift @40-60%
30sec Front Plank
Strength
Deadlift
2x5 @65-70%, 2x4 @70-75%, 2x3 @75-80%
FOCUS:
Starting this cycle heavy, overall focus for this cycle is improving muscular endurance on this lift to prepare for what is needed in The Open
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 18 minutes
WOD Prep
2-3 Rounds
6 Back Squats
6 Toes to Bar
WOD:
5 Rounds For Time
12 Back Squats @135/95
12 Toes to Bar
PACE GOAL: 7:30-9:00
FEEL:
0 to 100 Real Quick
Push the pace, stay unbroken
STRATEGY:
Even if you need to rest, keep the barbell on your back until all 12 reps are done
Go for a max set each round with the goal of staying unbroken
Ideally this is from the ground, but if someone is not comfortable transitioning the barbell from the ground to their back then have them take it from the rack
SCALING FORMAT CHANGE OPTION:
If you can do T2B, but 12 reps will having you staring at the rig a lot then go to 10 Rounds For Time of 6 Back Squats + 6 T2B
BEGINNER: 75/55, Lying Leg Raises or MB Slams
SCALED: Format change or 115/80, MB Slams @50/35 or 12 Barbell Windshield Wipers (VIDEO)
Rx+: 155/105, T2B must be unbroken
COMP: 15 reps of each, 155/105, T2B must be unbroken
JACKEDuary Day 5
Plate Holds 4x30sec (VIDEO)
50 Barbell Wrist Curls @45/35 (VIDEO)