Wednesday 190213

REMINDER: THERE WILL BE NO EVENING CLASSES ON FRIDAY 190215 AS WE WILL BE SETTING UP FOR THE PACEMAKER THIS SATURDAY.

I. General Warm-up

KB Shoulder Warm-up (w/light KB)

3 complexes per hand:

2 SA KB Swings

2 SA KB Snatch

2 SA KB Press

2 SA KB Windmills

 

II. Strength

Strict Press

5x5 @70-75%

rest 2:00-3:00 between

 

III. Workout Of The Day

Rx

AMRAP 12:

4 Strict Pull-ups

8 HR Push-ups

12 Wtd. Sit-ups @20/14

 

Scale 1

AMRAP 12:

4 Strict Banded Pull-ups

8 HR Push-ups

12 Wtd. Sit-ups @16/10

 

Scale 2

AMRAP 12:

8 Ring Rows

8 HR Push-ups

12 Wtd. Sit-ups @12/8

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Continuing the focus on strict pull-ups and classic bodyweight movements. This will be best if done with a sustainable pace to manage the muscle endurance. Keep pull-ups strict and great ROM on the push-ups and squats.

 

IV. Accessory, Recovery, Community

Thoracic foam roll

2:00 child’s pose

 

V. Supplemental Work

Wednesday:

Assault Bike

2:00 @50%

2:00 @55%

2:00 @60%

2:00 @65%

2:00 @70%

Crossfit Enhance