Wednesday 181128

I. General Warm-up

3 RNFT:

2 Perfect Stretch (1 per side)

3 Inchworms

8 Empty Barbell Front Squats

 

3 RNFT:

5 Hang Squat Cleans (gradually build)

5 Sit-ups

 

II. Workout of the Day

Rx

5 Rounds For Time:

15 Hang Squat Cleans @135/95

30 Abmat Sit-ups

*20:00 time cap

 

Scale 1:

5 Rounds For Time:

15 Hang Squat Cleans @95/65

30 Abmat Sit-ups

*20:00 time cap

 

Scale 2

5 Rounds For Time:

15 Hang Squat Cleans @75/45

30 Abmat Sit-ups

*20:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough grinder combination of moderate barbell work and sit-ups. This will tax the lower body and midline. Be smart about HSC rep splits to be able to sustain in later rounds and be smooth and consistent on sit-ups.

 

III. Accessory, Recovery, Community

Couch stretch

Pigeon stretch

 

IV. Supplemental Work

Wednesday:

3 rounds not for time:

8 Barbell RDL’s w/ 3 second lower

rest :30s

12 SA DB Overhead Walking Lunges (switch arms @6)

rest :30s

10 Banded Singe Leg Glute Bridges

rest 2:00

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