Friday 180713

I. General Warm-up

10 Alt. Scorpion Rotations/side

10 Alt. Bird-dogs/side

10 “Blackburns”

5 Presses to Up-Dog with 3s Pause at top

 

2 RNFT:

5 Single-arm DB Press+10yd. OH Carry (right arm)

5 Single-arm DB Press+10yd. OH Carry (left arm)

 

II. Strength

Push Press

1x5 @ 60%

1x5 @ 65%

1x4 @ 70%

1x4 @ 75%

 

rest 2:00-3:00 between sets

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

For Time with a partner:

150 S2OH @135/95

EMOM including 0:00:

5 Burpees each

*14:00 time cap

 

Scale 1

For Time with a partner:

150 S2OH @95/65

EMOM including 0:00:

5 Burpees each

*14:00 time cap

 

 

Scale 2

For Time with a partner:

150 S2OH @75/45

EMOM including 0:00:

3 Burpees each

*14:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough upper body focused day to finish out the week. Some solid Shoulder activation work in the warm-up leads to some Push Press strength work to kick the day off. Note the change in repetition range on set 3 and 4. Focus on generating solid hip power and a strong overhead finishing position. NO JERKS during Strength work.

Partner conditioning is again focused on the S2OH movement. Accumulate 150 reps with your partner as fast as possible, but EMOM (including 0:00) both athletes must stop and do 5 burpees.

 

 

V. Supplemental Work

Friday:

3 sets not for time

A1. 12 Double KB Front Rack Step-ups @44/26; 35/18; 26/13 or less

Rest 1:00

A2. 10-12 SA KB Bent Over Rows/side

Rest 1:00

Crossfit Enhance