Friday 14 Oct. 2022
“Ladies & Gentlemen” [SWEAT]
5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy”
1 Round of “DT” (115/85)
Score = Time it takes to complete the workout
[TRAIN] “Strict Cindy” // “DT” (155/105)
[COMP] “DT” (155/105)
STIMULUS: “Ladies and Gentlemen” is a Grindy Threshold workout.
STRATEGY: Athletes should choose weights and variations that allow for them to complete each movement in 2 sets or less. 5 Pull-ups in 2 sets or less, 10 push ups in 2 sets or less, 15 air squats, unbroken, 12 Deadlifts in 2 sets or less, 9 hang power cleans in 2 sets or less and 6 push jerks at the end of each round in 2 sets or less.
SCALING: Athletes should choose variations for Cindy that allow them to complete each round in under 1:15 and variations for DT that allow for each round to be completed in under 1:30. The Barbell movements will be a challenge today.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
MODIFICATIONS
PULL-UP
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
PUSH-UPS
-Reduce Reps
-Hand Elevated Push Ups
-Knee Push-Ups
AIR SQUATS
-Reduce Reps
-Define Range of Motion
-Lunges
DEADLIFTS
-Reduce Load
-Reduce Reps
-KB Deadlifts
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-KB Swings to Eye Level
PUSH JERKS
-Reduce Load
-Reduce Reps
-Strict/Push Press
AFTER CLASS
4-5 Supersets For Quality:
1 Minute L-Sit Hold*
20 Barbell Front Rack Hold (Heavy)
30 Seconds Back Extension Hold
*Accumulate As Much Time As Possible Within 1 Minute Window
AT HOME:
5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy” (DB Bent over rows for pull-ups)
1 Round of Dumbbell “DT”