Thursday 181011

I. General Warm-up

2 RNFT:

10 Hinged Shoulder Row + External Rotation

3 inchworms w/ diagonal toe touch

 

2 RNFT:

5-10 Strict Presses (empty)

:30s DU/SU

 

Build to Power Clean weight

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

75 DU

 

Scale 1:

4 Sets – 3:00 rest between each

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

50 DU/100 SU

 

Scale 2

4 Sets – 3:00 rest between each

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

100 SU

 

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. Strict Presses will come from the ground (clean first).

 

III. Accessory, Recovery, Community

20 Up-Dog/Down-Dog

 

IV. Supplemental Work

Thursday:

3 sets not for time

A1. 6-8 Goblet Reverse Lunge/leg

Rest :30

A2. 12-16 GHDSU/Abmat St-up

Rest :30

A3. 6-8 Single-arm Bent over DB Rows/arm w/ 3 second lower

Rest :30

Crossfit Enhance