Wednesday 180314

I. General Warm-up

50 Jumping Jacks

10 Hinge+Reach overhead

10 Squats + Thoracic rotation each way on each rep

5 Inchworms

10 Scorpions each way

 

II. Transition

3 RNFT:

3 DB Push-Press/arm

5 Jump Squats

 

III. Workout Of The Day

Rx

For Time:

60-50-40-30-20-10

SA DB S2OH (switch arms every 5 reps) @50/35

Air Squats

 

Scale 1

For Time:

60-50-40-30-20-10

SA DB S2OH (switch arms every 5 reps) @40/25

Air Squats

 

Scale 2

For Time:

60-50-40-30-20-10

SA DB S2OH (switch arms every 5 reps) @30/20

Air Squats

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Fast, descending ladder of DB S2OH and squats. Try to push the pace on this with big sets. Make sure in the warm-up you work on the best technique for you to brace the DB in the rack position and overhead.

Accessory, Recovery, Community 40:00-45:00

1.     Mash lats, traps, and pecs

 

IV. Supplemental Work

Wednesday:

A.     Push Press

Warm-up Sets:

3-3-2-2 gradually building

Working Sets:

6x3 @ 65%+

*rest 1-2 minutes between

 

 

B.     12 Minute EMOM:

Min 1- 12 SL Box Step-ups (alternate legs each round) holding DB’s in Farmers carry

Min 2- 10 Ball Slams

 

 

Crossfit Enhance