Tuesday

23
Aug

Tuesday

Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

EZ Bike – Low Intensity Leg Flush

(No Measure)
GOAL: QUALITY | Perform AFTER your Strength Session.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

4/4 DB Single Leg Kickstand RDL**

6/6 DB Single Arm Upright Rows

8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.

**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

Strength

Deadlift (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1. 3-3-3-3-3

Power Clean & Jerk*

*Start Light and Build to Moderate.

(Score is Weight)
GOAL: QUALITY | Think of this of greasing the groove and perfecting the mechanics of the movement. In the C&J, I’ve found that sometimes short pauses in the “catch” for the clean and the “catch” for the jerk can help feel out where you might be lacking perfect technique. Video also helps! Can either choose to perform TNG or quick-reset singles. This should NOT be heavy.

Metcon (Weight)

2. 3-3-3-3-3

Power Snatch

*Start Light and Build to Moderate.

(Score is Weight)
GOAL: QUALITY | Think of this of greasing the groove and perfecting the mechanics of the movement. If you struggle with extension, feel free to perform these from the hang with a short pause at the tall position before hitting your extension. Go lighter if you are needing that extra attention to your position and speed through the middle. Video from the side to check your extension. Can either choose to perform TNG or quick-reset singles. This should NOT be heavy.