I. General Warm-up
8 Ring Rows w/ 2s hold at top and 2s lower
5 SL PVC Goodmornings/leg
3 Squat Jumps
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
rest 1:00-2:00 between sets
*these are prescribed as touch and go.
III. Transition and Build Up
Set up stations. Take any warm-up sets needed.
IV. Workout Of The Day
10 Front Squat @185/135
20 C2B Pull-ups
10 Front Squat @155/105
50 DU/100 SU
10 Front Squat @115/65 or less
20 Ring Rows
PERCEIVED INTENSITY – 9/10
Power cleans to start us off. These are prescribed as touch and go sets of 5 to work on some moderately heavy barbell cycling.
Heartbreak Kid is a classic WOD> Tough combo of moderately heavy FS’s from the ground (first rep squat clean may count as FS rep), higher volume C2B’s, and Jump rope work. The set-up and scheme is simple- getting through it is tough! Be smart about pace from the get go and try to push hard in the last set. It should be tough but doable to go UB on FS but don’t let the C2B’s hit failure!
V. Accessory, Recovery, Community
Cool-down walk 200m
Perfect stretch 5 reps each way (spend time searching around)
VI. Supplemental Work
3 sets not for time:
A1. 6-8 Farmers Elevated Reverse Lunge/leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top. Hold DB’s in Farmers hold, alternate legs.*
A2. 6-8 DB SA Row/side w Tempo 31X2: 3 seconds down, 1 second pause at the bottom, up fast, then 2 second pause at the top.
*repeat from last week, try to increase load!
*Stand on a plate, step one leg back and down control the tempo down, then step back up on to the plate and switch legs.