Thursday 190124

I. General Warm-up

3 RNFT:

:20s Side Plank/side

10 Side Lying Leg Raises/side

10yd. Spiderman Crawl

 

II. Strength

Back Squat

1x5 @60% (buildup set)

1x5 @65% (buildup set)

3x8 @70%

rest 2:00-3:00 between

 

III. Workout of the Day

For Time:

30-20-10

Single-Arm DB OH Walking Lunge Steps (15/15, 10/10, 5/5) @75/50; 50/35; 40/25 or less

TTB; SLAHAP; KAHAP

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Last strength day this week. Moderate intensity and volume squatting gets pretty tough, so be ready! Condiitoning is a fast and intense couplet of heavy OH Walking Lunges and TTB. Try to hold on for big sets on the lunges but be smart about pushing the TTB too far, too soon.

 

IV. Accessory, Recovery, Community

5 min cool down bike followed by 2 min couch stretch

Crossfit Enhance