May 5, 2021

Wednesday, May 5th 2021

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

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
6/6 bulgarian split squats
8/8 single leg glute bridges

Strength
Back Squat (3×5 @70%)
Rest 60 seconds between sets

Score: Weight used across each set
TC: 10mins

Scaling

Beginner
Back Squat
3 x 5 @moderate + 3 seconds down
Rest 60 seconds between sets

Intermediate
As written

COMP:
Back Squat
3 x 5 @65%
Rest 60 seconds between sets

Metcon
Metcon (Time)
8 Rounds for time
4 Bar Muscle-ups
6 Deadlift 185/125lbs
8 DB Thrusters 2×50/35lbs

KG:
85/55
22.5/15
Score: Time
TC: 18mins

Scaling options

Beginner
8 Round for time
4 Jumping CTB @ controlled eccentric
6 Deadlift @light
8 DB Thrusters @2xlight

Intermediate
8 Round for time
2 Bar Mu or 4 Jumping bar mu*
6 Deadlift @155/105
8 DB Thrusters @2×35/25

*Can also scale with strict CTB or regular pull ups

COMP:
As written

Extra Accessory
Metcon
3 sets
10 seconds L-sit Hold on Parallette or floor
20 fast sky touches
Rest 60 sec

Goal: Core stability and endurance

We decorticated the TTB and programmed you 2 exercises in order to work on specific portions of the movement (Half way up and top).