Warm Up: 5 Mins
3 Rounds
10 RDL
10 Hang Power Cleans
30 Sec Hang From Pull Up Bar

Mobility:
Perform mobility between strength sets
Roll out Hamstrings and Triceps/Lats

Strength: 12-15 Mins
Deadlift using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 18 Min Cap
5 Rounds
6 Deadlift (choose a weight that will be challenging yet you can move right into the hang sq cleans without dropping the bar)
1 Hang Squat Clean
200 M Single Arm Farmer Carry (100 m R Arm / 100 m L Arm)

Metcon: 18 Min Cap
5 Rounds
6 Deadlift 225/155
1 Hang Squat Clean
200 M Single Arm KB Farmer Carry 53/35 (100 m R Arm / 100 m L Arm)

Elite Competition Class

Optional Active Recovery
Not For Time:
4,000 Meter Bike Erg
2,000 Meter Row
1,000 Meter Run

Performance Power Training

Thursday, Sept 3rd, 2020

Pre-Flight: Push Press Then we got a sweet mix of rows and bikes and Jumpin ropes.

Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 1
*Compare to July 23rd

GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB

Afterburner:
30 cal Assault bike
100 Double unders
20 Cal assault bike
75 Double unders
10 cal assault bike
50 Double unders