Tuesday 181023

I. General Warm-up

2 RNFT:

10 Banded Face Pulls

5 Yoga Push-ups

 

2 RNFT:                

10 Push Jerks

:30s Row

 

Build to Push Jerk weight (from the ground)

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

20/15 Cal Row

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Week 3 of our Interval Weight Training (IWT) Today we hit some Jerks and row sprints. This well be a tough combination, as the Push Jerk will tax breathing before the row sprint. 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). Push the pace on each round.

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Banded shoulder mob

 

IV. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 DB Bench Press

Rest :30

A2. 6-8 Bent over double DB Row

Rest :30

A3. 6-8 Box Step-downs/leg w/ 3s lower

Rest :30

Crossfit Enhance