October 3, 2023

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Just got back from an elk hunting trip. Tons of walking up hills with a pack which was good for cardio.

Back to the grind of trying to make the CrossFit Games in my age group.

Monday -

Session 1: Warm up: 3 way banded lat stretch, chest stretch, tricep stretch, DB/KB: 5 each - good mornings, front squats, strict press, RDL


Warm up:

  • 3 Rounds

    • 15 Cal Row

    • 10 Air Squats

    • 5 Box Jumps

    • 10 Single-leg KB RDL (light KB)


Lifting:

  • Back Squat: 5x7 - 65% or RPE 6.5 (Notes: Before your squats... load up the bar to 100% of your 1RM and complete 3x :25s back rack holds, rest as needed between sets. On the sets of squats, control the eccentric, slight pause at the bottom of each squat)


  • Strict Press: 5x7 - 60% or RPE 6


Accessory:

  • 3 Rounds

    • 10/10 Single Arm DB Front Squat (Heavy)

    • 15 DB Push Press (Unbroken with Moderate Weight)

    • 75' HS Walk

    • Rest: :90s


Session 2: Warm up: Crossover symmetry, hip halo, ankle/hip mobility, 3 way lat stretch


Warm up:

  • 3 rounds

    • 2 Wall Walks

    • 20 Double unders


Metcon:

  • 10-8-6-4-2

    • Wall Walks

  • 20-40-60-80-100

    • Double Unders

Sprint Work

  • 10 Rounds

    • Every 2:00

      • 8 Cal Echo Bike

      • 8 Bar Facing Burpees


































Tuesday

Session 1: Warm up: pigeon stretch, hamstring stretch, calf stretch, 5 of each with empty barbell: good mornings, elbow rotations, back squats, strict press, RDL, front squats


Endurance:

  • 4 Rounds

    • 500m Row

    • 20 Toes to Bar

    • Rest 2:00 between round

  • Rest 5:00

  • 4 Rounds

    • 600m Run

    • 20 Chest to bars

    • Rest 2:00 between rounds

  • Total time 44:05


Session 2: Warm up: crossover symmetry, hip halo, tricep stretch, lat stretch

Empty barbell: Clean Grip RDL (Above Knee): 5 reps, Power Clean from Knees: 5 reps, Front Squat with :01 Pause: 5 reps, Front Rack Dips: 5 reps, Push Jerks: 5 reps


Snatch Warm up: 2 Rounds

  • Snatch Grip RDL: 5 reps

  • Muscle Snatch: 5 reps

  • Power Snatch from Knee: 5 reps

  • Bottom Snatch Press: 5 reps

  • Overhead Squat: 5 reps


Lifting:

  • Single Arm DB Overhead Squats: 

    • 3x8 per arm RPE 7

  • Snatch Balance:

    • 3x3 at 70% or RPE 7 (Notes: Focus on fast lockout)

  • Snatch Pull: 

    • 5x3 at 80% or RPE 8 (Notes: Focus on precise positioning)

  • Snatch: 

    • 2x2 at 70%

    • 2x2 at 75%

    • 1x2 at 80% 

    • (Notes: Singles only)

  • Snatch Grip RDL:

    • 5x5 at 70% or RPE 7 

    • (Notes: Slow and controlled eccentric with a slight puase at the end range... base 70% on your 1RM Snatch NOT your 1RM Deadlift)


  • For Quality

    • 50-40-30-20-10 - GHD Sit ups

    • 10-20-30-40-50 - Banded Good Mornings