Thursday 181101

I. General Warm-up

3 RNFT:

10 Forearm Plank Scap Push-ups

10 Forearm Plank Marches

10 Scorpion Rotations

:40s Row

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

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

20/15 Cal Row

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

This Thursdays IWT slow lift day will be another tough one. Push-Pull combination of Bench Press and Rowing will make for a nice upper body stimulus. Try to stay unbroken on the Bench press. Group up and stagger as needed to make sure that everyone has a spotter on every set.

 

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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