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

Crossfit Enhance