This week is a transition week between two different cycles. We went very heavy last week with our 3 rep max tests. No maxes this week, but we will be testing several next week including front squats.
Warm-Up:
3 Sets, For Quality
:30/:30 Sec Active Scorpion Stretch
5/5 Worlds Greatest Stretch
10 Alternating Cossack Squats
10 Jumping Lunges
1:00 Rowing Form and Mechanics
“Work In Progress”
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
Stimulus: High End Aerobic Capacity and Leg Stamina
RPE: 9/10
Primary Objective: Work to match the same time for the Row Calories on Part A and Part B, while also hitting as close to 60 reps as possible on the Wall Balls to finish off this workout
Secondary Objective: Look to keep the wall balls in sets of 10+ reps at a time.
Athlete Strategy and Workout Flow:
This workout may look confusing on paper, but it should be pretty simple and straightforward. The goal here with the day is to hit high power output for 2x5min intervals in this one. Here is an example of how the workout could play out.
Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.
Example: 60 Wall Balls in 3, which gives us 2 minutes on the rower to finish. The athlete then hits 30 calories to finish the workout. Now we will rest 5 minutes prior to Part B. Part B will start with the 30 calories the athlete achieved on Part A, with the goal of hitting the 30 calories in around 2 minutes prior to getting off the rower and working to hit max reps on the Wall Balls in the remaining time with the goal of completing as close to 60 reps on the Wall Balls as possible. This will take a good strategy as well as the ability to push and really hang in there on the Wall Balls to finish off this workout.
Accessory-
Leg Stamina Finisher
5:00 AMRAP
Wall Sit for Time
*Starting @ 0:00, Complete 10 Alternating Lateral Lunges
Everytime you break from wall sit do 10 alt lunges
1 sec = 1 rep
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch