Thursday 180906

I. General Warm-up

2 RNFT:

2 Perfect Stretch (1/side)

5 Up/Down-Dog Transitions

10 Barbell Front Rack Elbow rotations alternating

 

Then 2 RNFT w/ empty bar:

3-5 RDL

3-5 HPC

3-5 Front Squat

3-5 Push Press

3-5 Push Jerks

 

II. Strength

Power Clean and Jerk

1x3 @ 70%

1x3 @ 75%

1x3 @ 80%

1x3 @ 85%

rest 1:00-2:00 between sets

 

III. Workout Of The Day

EMOM 12

Min 1- 12 Double DB Power Cleans @50/35; 40/25; 30/20 or less

Min 2- 12 Box Jump/Step-Overs @24/20; 20/16; 16/12

Min 3- 12 HSPU/Pike Push-up/HR Push-up

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Hitting another Power Oly movement this week, with some Power Clean and Jerks (no split). Again, percentages get relatively high for triples, so it’ll likely be more efficient for athletes to drop from the top rather than touch and go. Focus on speed and great positions.

Following strength work, we’ll hit a tough Conditioning EMOM of DB Power Cleans, Box Jump/Step-overs, and Push-ups. We are trying to move with intensity and get as much rest as possible between movements. Depending on class size, you can have athletes filter in or you can have groups start at different movements and rotate.

 

IV. Accessory, Recovery, Community

KB mash hip flexors (above and below hip bone)

 

V. Supplemental Work

Thursday:

4 sets not for time

A1. 7-9 Split Stance Barbell RDL/leg

Rest 1:00

A2. 7-9 Double DB Prone Bench Row

Rest 1:00

Crossfit Enhance