Monday 180709

I. General Warm-up

10 Kang Squats

10 Alt. Squatting Thoracic Rotations

10 Front Back Hip Swings/leg

 

10 Side-Lying Clams/side

10 Alt. Bilateral Deadbugs

10 Bird-dogs/side

 

Take warm-up sets of Back Squat starting with empty bar and gradually building to working weight.

 

II. Strength

Back Squat

1x10 @ 60%

1x10 @ 70%

1x10 @ 75%

 

rest 2:00 between sets

 

III. Transition and Build Up

Set up stations. Take any warm-up sets needed.

 

IV. Workout Of The Day

Rx

20-18-16-12-10-8-6-4-2

Wallball Shot @20/14

10-9-8-6-5-4-3-2-1

TTB

*12:00 time cap

 

Scale 1

20-18-16-12-10-8-6-4-2

Wallball Shot @16/10

10-9-8-6-5-4-3-2-1

TTB or SLAHAP

*12:00 time cap

 

Scale 2

20-18-16-12-10-8-6-4-2

Wallball Shot @12/8

10-9-8-6-5-4-3-2-1

KAHAP or Abmat SU

*12:00 time cap

 

PERCEIVED INTENSITY – 9.0/10

 

INTENDED STIMULUS

Starting off with some Higher volume Back Squat strength work. If you do not know your exact percentages, you can make estimates based on your Rating of Perceived Exertion (RPE) on a scale of 1-10. The sets should be challenging but all reps should be successful. If your first or second set is close to going to failure, don’t continue to add weight.

Conditioning is a fast couplet of WBS and TTB from the Granite Games qualifiers. Scale so that you can push to try and stay Unbroken on both movements.

 

V. Accessory, Recovery, Community

Mash quads and hip flexors on foam roller

 

VI. Supplemental Work

Monday:

3 sets not for time

A1. 12-14 Double KB RDL @70/53; 53/25; 35/26

Rest 1:00

A2. 10-12 Double KB Z-Press @35/26; 26/18; 18/9

Rest 1:00

Crossfit Enhance