27. Oktober 2022
Okt
27
1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 30 sec row (easy pace)
– 20 sec row (mod pace)
– 10 sec row (hard pace)
– 10 Hanging strict and straight Leg-Raises (focus on extended knees)
– 10 Single Arm DB Shoulder-Presses (each)
2. Strength Prep
Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep their core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If they have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.
3. Workout Prep
1 rd
With Partner
– 5/4 cal row (each)
– 5 T2Bs
– 1 Rope-Climb (each)
„Grandmama“
Freedom (RX’d)
Teams of 2
AMRAP 12
5 rds (each)
Partner 1: 12/15 cal row
Partner 2: 15 T2Bs
-into-
– Max legless Rope-Climbs in the remaining time (start seated from the floor).
Independence
Teams of 2
AMRAP 12
5 rds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 Leg-Raises / Kees-High
-into-
Max Rope Climbs in the remaining time (end position = touching the ceiling).
Liberty
Teams of 2
AMRAP 12
5 rds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
-into-
Max Zombie Rope Climbs in the remaining time.
Target number of reps: 20+ rope climbs
Minimum number of reps before scaling: 10 rope climbs
– 1 min Couch-Stretch (each side)
– 1 min Bicep Wall-Stretch
– 1 min Seal-Pose