Monday 181126

I. General Warm-up

2 RNFT:

5 Lunging Windmills/side (unweighted, in lunge position lower elbow to ground while other arm reaches overhead)

10 Wall-Facing Squats (squat therapy-slow and controlled reps, as close to the wall as possible sitting hips back, shins staying vertical, chest up, and arms overhead without touching the wall)

 

3 RNFT:

5 OHS (increase weight)

20-30 DU/SU

 

II. Workout of the Day

Rx

5 Rounds: Start a new round every 4:00

5 Overhead Squats @ 70-85% 1RM

+

75 Double-Unders

 

*During your rest period, perform 2-3 sets of 8-10 GHDSU

 

Scale 1:

5 Rounds: Start a new round every 4:00

5 Overhead Squats @ 70-85% 1RM

+

75 Double-Unders/150 Single-Unders

 

*During your rest period, perform 2-3 sets of 8-10 GHDSU or Wtd. Abmat Sit-ups

 

Scale 2

5 Rounds: Start a new round every 4:00

5 Overhead Squats @ 70-85% 1RM

+

150 Single-Unders

 

*During your rest period, perform 2-3 sets of 8-10 Wtd. Or Unwtd. Abmat Sit-ups

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

This is the last week of our interval weight training. Five sets of 5 Overhead Squats with a Jump Rope sprint following each round, starting a new set every 4 minutes. Snatches should be heavy and can be done as fast singles if needed to challenge the loading. During your rest, complete a couple sets of GHDSU or Abmat Sit-ups to get in some midline conditioning/strength work- however don’t let this take so long that you are gassed going in to your next round of OHS. Make each round a tough, sprint pace.

 

III. Accessory, Recovery, Community

10 Perfect Stretch/side

10-20 Table Tops

 

IV. Supplemental Work

Monday:

3 rounds not for time

6 Kneeling Landmine Rotations/side

rest :30s

:30s Wtd Plank or 1:00 Unweighted plank

rest :30s

15 Wtd. GHD Hip Extensions

rest 2:00

Crossfit Enhance