Thursday 190425

General Warm-up

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

3-5 Front Squats

3-5 Clean Grip Deadlifts

3-5 Hang Power Cleans

3-5 Push Jerks

 

Strength

12:00 Clock

Clean & Jerk 1RM

 

Workout Of The Day

Work through 3-4 sets of the following:

 

A1. Strict Barbell Press

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

A2. GHD Hip Extensions

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

A3. DB Bent Over Rear Delt Flies

            10-12 reps; rest 1:00-2:00 before next set

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

CLean and Jerk 1RM to finish up Oly cycle. 

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 45:00+

5:00 Walk outside

 

Supplemental

Thursday

4 rounds @ increasing pace

10 KBS

8 Cal Bike

6 Burpees

rest 2:00

Crossfit Enhance