January 5, 2022

Wednesday, January 5th 2022

Warm-up
A. General
60 Sec Row
10 Hollow rocks
10 Prone W-Y

B. Activation
2 sets
6/6 Tall kneeling band lat pulldown
12 Tall kneeling band tricep pull down

6 Band flies

C. Metcon Prep
2 rounds
2 DB box step up overs
4 Hand release push-ups
6 Abmat sit-ups
8 deadlifts

Weightlifting
Metcon (Weight)
5 sets
8 Close grip bench press @mod + Tempo 3-2-X-0
8 strict chin ups

TC: 12 minutes

Beginner:
8 Bench press @ light to controllable
8 Supinated Body rows

Intermediate:
8 Close grip bench press @ Tempo 3-2-X-0
8 Strict chin ups, banded if necessary (stick to the volume)

Comp:
8 Close grip bench press @76% + Tempo 3-2-X-0
8 strict chin ups @Tempo 3-0-X-2

Metcon
Metcon (Time)
5 rounds for time
10 DB box step up overs 2×50/35lbs, 24/20"
20 Hand release push-ups
30 Deadlifts 155/105 lbs

Score: time
TC: 20mins

Scaling options
Beginner
4-5 rounds for time
10 DB plate step up overs @1x 25/15 +20/16"
10-15 Hand elevated push-ups
20 Deadlifts @light

Intermediate
5 rounds for time
10 DB box step up overs @2×35/25lbs + 24/20"
15-20 Hand release push-ups
20 deadlifts @135/95 lbs

COMP
5 rounds, each for time, of:
10 DB box step up overs @2×50/35lbs + 24/20"
20 GHD sit-ups
30 Hand release push-ups
40 deadlifts 155/105 lbs
3 minutes Active recovery between rounds.

Extra Accessory
Metcon
3 sets
8 Prone Trap 3 raises
10 Banded Y’s
30 fast Banded Lat Pulldown

Goal: Upper back strength