Wednesday 180912

I. General Warm-up

2 RNFT:

5 Rack Assisted SL Goodmorning Rotations/leg

10 Hanging Scap Depressions

5 Split Stance PVC Goodmornings/side (Left foot slight staggered forward, then switch)

 

II. Strength

Clean Pull

1x3 @90%

1x3 @95%

1x3 @100%

1x3 @105%

rest ~2 minutes between sets

*% of Clean max

 

III. Workout Of The Day

Rx

AMRAP 12:

200m Run

8 Power Cleans @135/95

12 TTB

 

Scale 1

AMRAP 12:

200m Run

8 Power Cleans @95/65

12 TTB/SLAHAP

 

Scale 2

AMRAP 12:

200m Run

8 Power Cleans @75/55

12 SLAHAP/KAHAP/TTR

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Heavy clean pulls, again progressing our intensity on these to continue strengthening the pull phase of our Olympic lifts. Stay in good positions here.

Conditioning is a tough combination of Running, Power cleans, and TTB. This is a fairly long time domain for these movements so be smart about how you approach your pacing off the bat.

 

IV. Accessory, Recovery, Community

Banded hip flexor stretch 2:00 each

Deep lunge (elbow to instep) 2:00/side

 

V. Supplemental Work

Wednesday:

Run:

6x400m @ or near 1 mile PR Pace

rest 1:30-2:00 between

+

12x200m @ or faster than 1 mile PR Pace

rest 1:00 between

Crossfit Enhance