March 10, 2022

Thursday, March 10th 2022

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Activation
3 sets
3 Tall box jumps
4/4 Bulgarian Deadlift
9 Dual Russian KB swings
Then, build up deadlift

D. Metcon Prep
2 sets
10 KB swings
5 Pause wall ball

Weightlifting
Metcon (Weight)
2mins of
Max Deadlift @
185/135 OR 225/155 OR 275/185 lbs

If athletes are doing the open, they should do:
concentric deadlifts @70%
1 rep every 20 sec for 2mins

TC: 2 min
Score: Volume = total reps x load

Scaling options
Beginner:
1 Deadlift every 15 seconds @ Moderate-Heavy

Intermediate:
As Written

Metcon
Metcon (Time)
For time
80 KB Swings 24/16 Kg
60 Wall balls 20/14lbs
60 KB Swings 24/16 Kg
40 Wall balls 20/14lbs

KG: 10/7
TC: 20 mins
Score: Time

Scaling options
Beginner:
60 Russian KB Swings @Moderate
40 Wall balls @Moderate
40 Russian KB Swings @Moderate
20 Wall balls @Moderate

Intermediate:
80 KB Swings @16/9 Kg
60 Wall balls @20/14lbs
60 KB Swings @16/9 Kg
40 Wall balls @20/14lbs

Cool down
3-4 minutes on bike or rower
+
Lower Body Flow