3 Steady Rounds: 15 Russian KB Swings (53/35 or heavier), 15 Perfect Push Ups
Quick general warm up to activate the posterior chain with the swings and then get the upper body warm as well.
Mobility Recommendation: Glute Smash w/ single LAX ball, 1:30 per side
Deadlift: 5 @ 75%, 3 @ 85%, 1+ @ 95%
Warm-up weight is: 5-10 reps with an empty bar, 5 reps @ 40-50%, then 5 reps @ 60% before jumping into your working sets (above percentages). Calculate your percentages off of 90% of your true 1RM. That is the secret sauce to this program. If you do not have a 1RM, ask your coach to give you a number to use. The goal is not to have the perfect weight to calculate off of in the beginning but rather to give you exposure to these movements. Practice, practice, practice.
Expect to see Squats on Mondays and Deadlifts on Wednesday for a while. We are entering a new strength cycle. Remember to track your progress and record the weight you use for calculations. They will stay the same until we tell you it’s time to add weight.
10 RFT: 10/6 Calorie Bike, 3 Power Clean (135/95), Rest :60
The ultimate focus of today’s workout is learning to move under fatigue, specifically moving the bar with a very high heart rate, so spend a few minutes discussing correct clean technique. The bike intensity should be very high so that you can do your version of a “sprint” every round. With larger classes you can easily put 3-4 athletes on one bike/bar and waterfall start each round (probably start the next athlete when the athlete ahead finishes their first clean), which should equate to around 1:00 of rest per athlete. A 100m sprint or row would also work.
Row 300m – then – 2 Rounds: 15 Kip Swings, :45 Handstand Hold
General warm up that’s quick but should prepare you to go right into strict pressing, leaving a few minutes between to talk about the chest to bar pull up before the metcon. Get upside down in any way possible for the HS holds, or hold DBs overhead.
Mobility Recommendation: Banded Overhead Stretch w/ External Rotation, :90/side
Every 3 Minutes for 15 Minutes: 5 Heavy Strict Press
No standing bench presses on this piece, lock the rib cage down and press the barbell overhead in as straight a path as possible. Squeeze your whole body instead of lazily pressing with just the arms.
21-15-9: Chest to Bar Pull Ups, Push Press (115/75)
This is a nasty piece. We want large or unbroken sets and for you to move FAST. The time domain for this piece is 4-9 minutes. Chest to bars should not exceed 3 sets at any point and the push presses should never be more than 2 sets. We’d rather see regular chin over bar pull ups or jumping pull ups in larger sets today than to see you struggle through small sets of chest to bar. And no push jerks!