Monday 181008

I. General Warm-up

2 RNFT:

10 Kang Squat + Thoracic Rotation

3 inchworms w/ diagonal toe touch

 

2 RNFT:

5-10 Power Cleans (empty)

:30s Row

 

Build to Power Clean weight

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

10 Power Cleans @ heavy weight (in as few sets as possible- try to go unbroken)

25/20 Cal Row

 

Scale 1:

4 Sets – 3:00 rest between each

10 Power Cleans @ heavy weight (in as few sets as possible- try to go unbroken)

25/20 Cal Row

 

Scale 2

4 Sets – 3:00 rest between each

10 Power Cleans @ heavy weight (in as few sets as possible- try to go unbroken)

20/15 Cal Row

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

We are going to spend a few weeks hitting some Interval Weight Training (IWT) combining both fast lifts (Cleans, Snatches, Jerks, etc.) and slow lifts (Deads, Squats, Bench, etc) with a cardiovascular piece, followed by rest. There is no weight prescriptions for different levels, this is up to each individual to decide on what weight is appropriate for you. It should be a heavy weight relative to the intent of going unbroken (or trying to) on a set of 10. Go straight from the set of 10 into an aggressive paced row. Monitoring your own splits, rest for 3:00 between rounds. Feel free to share equipment with partners and rotate. You may adjust your weights between sets as needed.

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms

 

IV. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Push-ups w/ 3 second lower

Rest :30

A2. 6-8 Bent over barbell row w/ 3 second lower

Rest :30

A3. 6-8 Box step-ups

Rest :30

Crossfit Enhance