Thursday 181018

I. General Warm-up

27 Squat Warm-up

20 Alt. Bird-Dogs

 

2 RNFT:

10 Back Squats (empty)

:30s Bike/Row

 

Build to Back Squat weight

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

15/10 Cal Assault Bike or Row Sprint

 

Scale 1:

4 Sets – 3:00 rest between each

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

12/8 Cal Assault Bike or Row Sprint

 

Scale 2

4 Sets – 3:00 rest between each

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

10/7 Cal Assault Bike or Row Sprint

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

This Thursdays IWT slow lift day will be a tough one. 10 Squats straight in to a Bike or Row Sprint. If you do this right, you will want every last minute of the rest time. If you think the rest is too long, then you probably have not worked with enough intensity. Squats need to stay unbroken for this to achieve the proper stimulus, and the bike/row sprint should take no more than :30-:50s, so scale your calories appropriately (it should be fast enough to get 3-4 people sharing one bike or rower, so if needed, stagger the start).

 

III. Accessory, Recovery, Community

200m cool-down walk

Couch stretch 1-2 minutes/side

 

IV. Supplemental Work

Thursday:

3 sets not for time

A1. 6-8 Front Foot Elevated Goblet Reverse Lunge/leg

Rest :30

A2. 12-16 GHDSU/Abmat St-up

Rest :30

A3. 8-10 Single-arm Bent over DB Rows/arm w/ 2 second lower

Rest :30

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