Looking back at your open performance, what are things that went well and what are some things you might need to work on. Reflecting on the last 5 weeks will really help you fill some gaps by working on your weaknesses. Your coaches are here to help.
Was it your engine that failed you? If so, the Port has a 6-week engine building program that you can add into your training. It’s 2 additional sessions a week, on the rower and/or assault bike and it’s guaranteed to help your overall endurance.
Was it a certain skill? Find a coach and schedule your skill session. You know they are built into your current membership. Or, if you want help developing a skill, make time to work with a coach and build a plan.
Warm-up
3 rounds
:30 on AB
15 air squats
:30 on AB
15 sit-ups
:30 on AB
1:00 in spiderman each side
*change stretch every round (pigeon, seated hamstring)
Mobility
The Port squat mobility series
Strength
Back squat – 6×2; building to a heavy double
Today is all volume. You don’t have to lift EMOM, you aren’t responsible for certain percentages, so build a plan and try to work up to something new for a double. Since all sets should be over 70% and your final double will be over 90% there is plenty of room to build. Be smart and take plenty of time between each attempt.
WOD
“Over Emissions”
16 min AMRAP
9 burpee pull-ups
12t SA hang clean and jerk (50/35#)
15 box jump overs (24/20”)
30m HS walk
The movements in this WOD have more variety than any 4 movements could. You have some pushing and pulling (both vertically and horizontally), hinging and squatting, jumping and getting inverted. Everything mashed together to make for one hell of a workout. Be smart and find your appropriate progression, but most importantly, have some fun with it.
