Monday 190422

General Warm-up

2 rounds w/ PVC, training bar, or empty bar:

3-5 OHS

3-5 Snatch Grip Deadlifts

3-5 Hang Power Snatch

3-5 Tall Squat Snatch

 

Strength

12:00 Clock

Build to 1RM

 

Workout Of The Day

Work through 3-4 sets of the following:

 

A1. Front Foot Elevated RNT Reverse Lunge

            w/ 3s lower; 6-8 reps/leg; rest :45s

A2. Alternating Top Down DB Bent Over Row

            w/ 3s lower; 4-6 reps/arm; rest :45s

A3. Hollow Hold

            :20-:35s; rest 1:00-2:00 before next set

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

Putting our snatches to a timer now. 2 squat snatch reps every 2:00 for 5 sets.

 

Functional Bodybuilding cycles progress slightly from last week. Similar movement patterns with slight variations. These will be non-scored sessions. They are simply to make you better, not to compete.

 

Recovery

5:00 Walk outside

 

Supplemental

Monday

Run Development

800m @ 75% x 1 – rest 3:00 after

400m @ 80% x 2 – rest 2:00 between

200m @ 85% x 4 – rest 1:00 between

Crossfit Enhance