Thursday 181025

I. General Warm-up

2 RNFT:

10 Captain Morgans/side

10 Alternating Quadruped Hip Extensions

10 Barbell Goodmornings

 

Build Deadlift to working weight, start empty and take thorough warm-up sets. Between sets, take some Warm-up reps on your jump rope.

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

75 DU

 

Scale 1:

4 Sets – 3:00 rest between each

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

50 DU or 100 SU

 

Scale 2

4 Sets – 3:00 rest between each

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

100 SU

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

This Thursdays IWT slow lift day will be another tough one. Deadlift paired with Jump rope reps. The deadlift needs to be at a challenging weight, but something you can try to stay unbroken with. Go straight from the lift in to your jump rope reps with little rest and try to push the pace there.

 

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 Rear foot elevated Split squats

Rest :30

A2. 12-16 GHD Hip Extensions

Rest :30

A3. 4-6 Renegade Rows (Push-up, Row, Row=1)

Rest :30

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