Thursday 181115

I. General Warm-up

3 RNFT:

10 Glute Hip Bridge

10 Quadruped Thoracic Rotations

5 Yoga Push-ups

20 Calf Raises

 

3 RNFT:

20-30 DU/SU

5-10 Barbell Deadlift (increase weight each set)

 

 

II. Workout of the Day

Rx

20:00 EMOM

Min 1- 7 Deadlift @275/185 + Max Reps DU within the minute

Min 2- Rest

Min 3- Max Reps Ring Dip

Min 4- Rest

 

Scale 1:

20:00 EMOM

Min 1- 7 Deadlift @205/145 + Max Reps SU within the minute

Min 2- Rest

Min 3- Max Reps Bar Dip

Min 4- Rest

 

Scale 2

20:00 EMOM

Min 1- 7 Deadlift @165/105 + Max Reps SU within the minute

Min 2- Rest

Min 3- Max Reps Assisted Bar Dip or Push-up

Min 4- Rest

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Day 4 of the new IWT format. We are now working in EMOM format and the intensity should increase slightly. Rest periods are reduced and we are incorporating gymnastic movements in to the set-up as well. Weight prescriptions are provided but make adjustments as needed! There are likely to be individuals that need weights in between the suggested levels. Go hard on each minute of work and try to stay unbroken on Deadlift

Score = avg. weight lifted across 5 rounds + Jump Rope Reps + Dip reps

 

III. Accessory, Recovery, Community

Easy row 3:00

Couch stretch

 

IV. Supplemental Work

Thursday:

3 rounds not for time:

8 Single-leg Landmine RDL’s/leg

rest :30s

8 Rear Fopt Elevated Split Squats/leg

rest :30s

10 Banded Lateral Steps/side

rest 2:00

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