Thursday 181129

I. General Warm-up

3 RNFT:

20 Alt. Shoulder Taps

10 Scap Push-ups

10 Presses to Up-Dog w/ 2s pause at top

10 Hanging Scap Depressions

 

3 RNFT:

5 Bench Press (gradually build)

:40s Row

 

II. Workout of the Day

Rx

5 Rounds: Start a new round every 4:00

5 Bench Press @ 75-90% 1RM

+

15/12 Cal Row Sprint

 

*During your rest period, perform 2-3 sets of 4-10 pistol squats

 

Scale 1:

5 Rounds: Start a new round every 4:00

5 Bench Press @ 75-90% 1RM

+

12/9 Cal Row Sprint

 

*During your rest period, perform 2-3 sets of 4-10 scaled pistol squats

 

Scale 2

5 Rounds: Start a new round every 4:00

5 Bench Press @ 75-90% 1RM

+

9/6 Cal Row Sprint

 

*During your rest period, perform 2-3 sets of 4-10 goblet weighted reverse lunge

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Final day of IWT. Fun combo of Bench presses and Row sprints. Go hard on every round and work on some pistols during your rest. Try to stay with unbroken sets of 5 every round.

 

III. Accessory, Recovery, Community

Couch stretch 2:00 each

 

IV. Supplemental Work

Thursday:

3 rounds not for time:

10 Single-Arm DB Strict Press (5/side)

rest :30s

10 Single Arm DB Row/side

rest :30s

10 Banded Pull Aparts

rest 2:00

Crossfit Enhance