Thursday 181004

I. General Warm-up

Clean warm-up:

3 RDL

3 Hang Clean High Pull

3 Muscle Clean

3 Front Squat

3 Power Clean          

3 Squat Clean

3 Front Squat

*if needed, use a PVC pipe on warm-up

*this warm-up does not have to be done unbroken

 

II. Strength

12:00 to build to Clean and Jerk 1RM

 

III. Workout of the Day

Rx

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Clean

6 S2OH

@155/105

 

Scale 1:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Clean

6 S2OH

@125/85

 

Scale 2

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Clean

6 S2OH

@95/65 or less

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Again, finding a 1RM on Clean and Jerk today to close out the strength cycle. Use any movement variations needed. Conditioning is a barbell only classic. The Hero workout D.T. is a brutal combination of deadlifts, HPC’s, and S2OH. Try to push and get through it efficiently. Take smart breaks to be able to finish with bigger sets.

 

IV. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms

 

V. Supplemental Work

Thursday:

4 sets not for time

A1. 8-10 Single-Leg DB RDL/leg

Rest 1:00

A2. 8-10 Double Bent over DB Row

Rest 1:00

Crossfit Enhance