Wednesday 171206

I. General Warm-up

2 RNFT:

10 Alternating shoulder T’s

10 Single-leg glute bridge/leg

10 Shoulder Y’s (against wall)

1 Turkish Get-up/arm w/ DB

 

II. Transition and Build Up

2 RNFT:

6 DB Power Snatch

3 Burpees

 

Use this time to practice DB efficiency. Transferring DB from hand to hand is faster but technically difficult. This technique creates a higher HR and breathing so isn’t as sustainable, but might be better than taxing the low back on floor transfers, especially when it comes to short sets and high intensity sprints.

 

III. Workout Of The Day

Rx:

12-10-8-6 For Time:

Cal Row

Alt. DB Power Snatch @50/35

 

Rest 6:00

 

Repeat

 

Scale 1:

12-10-8-6 For Time:

Cal Row

Alt. DB Power Snatch @40/25

 

Rest 6:00

 

Repeat

 

Scale 2:

12-10-8-6 For Time:

Cal Row

Alt. DB Power Snatch @30/15

 

Rest 6:00

 

Repeat

 

PERCEIVED INTENSITY - 9.5/10

 

INTENDED STIMULUS

Two max effort sprints repeated with relatively large rest period in between. Score is total time including rest, but a goal should be to go near max effort on the first round and be able to try and match the second round.

 

IV. Accessory, Recovery, Community

1.      Walk 5:00

2.      Mash biceps and forearms.

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