Warm-up
3 rounds with an empty bar
:30 easy on bike/row/ski
10 strict press
10 bent over rows
10 front squats
:30 medium on bike/row/ski
10 squat cleans
10 push press
:30 hard on bike/row/ski
10 thrusters
Mobility
Banded shoulder – coaches choice
Strength
A1. Push press – 5×5 between 75 and 85%
A2. Weighted pull-ups – 5×3; AHAP
Push and pull.
The harder you work in the strength, the more it is going to pay off. These strength sessions can simply be walked through, brain off with zero repercussions. It is not the coaches job to tell you when more weight should be on the bar so it is up to you to build a plan that is going to push you towards improvement. Obviously, more weight isn’t always the answer. For some, challenging weight while working on good form will be much more beneficial than fighting through reps. However, there are a lot of us that just check off the box next to strength. Let’s attack these.
WOD
“Barely Know Her”
3 min AMRAP
6 thrusters (135/95#)(115/75#)
9 burpee box jump overs
ME DU’s in the time remaining
Rest 1:30, x3
Thrusters need to be heavy, but they also need to be unbroken. Right into the BBJO’s. Then with the remaining time, as many DU’s as possible. Your score is the number of DU’s you get each round.
The mental fortitude workout of the week. In order for you to get the most out of it. Thrusters will scream to be broken up, you need to ignore that. Their lungs will tell you to take a break before the box jumps, your legs will ask you to listen. Ignore them. Your brain will say 20 DU’s is enough, there are only 10 seconds left. Take a break. Don’t listen. Keep working and fight for every rep.
Accessory Work
3 to 5 rounds
15 to 20 GHD sit-ups
10 to 15 GHD back extensions
