Thursday 180809
I. General Warm-up
2 RNFT:
2 Knee to Chest hug + Samson Stretch lunge/side
10 Quadruped Fire Hydrants/side
2 RNFT:
8 Russian KBS
3 Tempo Goblet Squats @3311 (3 seconds down, 3s pause in bottom, 1s up, 1s at top)
II. Strength
Front Squat
1x5 @ 70%
1x4 @ 75%
1x4 @ 80%
1x4 @85%
rest 1:00-2:00 between sets
III. Workout Of The Day
Rx
5 RFT:
12 KBS @70/53
12 Chest-to-Bar Pull-ups
200m Run
*13:00 Time Cap
Scale 1
5 RFT:
12 KBS @53/35
12 Pull-ups
200m Run
*13:00 Time Cap
Scale 2
5 RFT:
12 KBS @35/26 or less
12 Assisted Pull-ups or Ring Rows
200m Run
*13:00 Time Cap
PERCEIVED INTENSITY – 8.5/10
INTENDED STIMULUS
Front squat strength with slightly less reps per set (avg.) than last series of Front squats. Intensity here increases just a bit again. Really try to focus on tight positions as the weight goes up. Keep the chest up and front rack position strong.
Conditioning is a heavy-ish Helen variation. More rounds but fewer reps and shorter runs should allow for an intense pace. Try to stay unbroken on KBS and be consistent on the run pacing.
IV. Accessory, Recovery, and Community
Walk 200m
Pigeon stretch 1:00 each
V. Supplemental Work
Thursday:
Core Conditioning:
3 RNFT:
15-20 GHD Back Extensions w/ 3s pause at top
:30s Glute Bridge Hold
15 Side Plank Pulses/side
:20s Side Plank Hold/side