Monday 181015

I. General Warm-up

3 RNFT:

10 PVC OHS

10 Front-Back Hip Swings

10 PVC Goodmornings

 

 

2 RNFT:                

5-10 Power Snatches (empty)

20 Steps High Knees

20 Steps Butt Kicks

 

Build to Power Snatch weight

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

250m Run (from inside, long 200m loop, then back to your barbell)

 

Scale 1:

4 Sets – 3:00 rest between each

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

250m Run (from inside, long 200m loop, then back to your barbell)

 

Scale 2

4 Sets – 3:00 rest between each

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

200m Run (from inside, short 200m loop, then back to your barbell)

 

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Week 2 of our Interval Weight Training (IWT) Today we hit some Snatch and sprints. This well be a tough combination, very similar to last week. Again, we are trying to stay close to unbroken, but still try to push the weight a bit. The weight you choose should make you feel worried that you’re not going to be able to stay unbroken (maybe somewhere in the 60-80% range). We are retesting Isabel next week, so this is a good chance to get your mind right. Note that for the run, we are using the big 200m loop even though we are starting inside. Only scale to the short if you cannot complete the whole run without having to stop and walk. Push the pace and get after it!

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Deep lunge stretch with elbow to instep

Box pigeon stretch

 

IV. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Wtd. Push-ups w/ 2 second lower

Rest :30

A2. 6-8 Bent over barbell row w/ 2 second lower (increase weight)

Rest :30

A3. 6-8 Wtd. Box step-ups (DB in hands)

Rest :30

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