Monday 190805

General Warm-up

2 RNFT:

10 Squatting Thoracic Rotation/side

10 SL Glute Bridge/side

 

Strength

Back Squat

6 reps @ 77.5-82.5%

5 reps @ 82.5-85%

4 reps @85-87.5%

3 reps @87.5%+

 

rest 2:00-3:00 between sets

 

Workout Of The Day

"Seabass"

10-9-8-7-6-5-4-3-2-1

Pull-up

1-2-3-4-5-6-7-8-9-10

Power Cleans @135/95

 

*12:00 cap

 

Scale 1: 95/65; Band-Assisted;

Scale 2: 75/55; Jumping/Ring Rows

 

Recovery

Couch Stretch 2:00-3:00/side

 

Supplemental Work

Monday:

Front-Foot Elevated Goblet Reverse Lunge

@tempo 30X1 (3 seconds lowering, no pause at bottom, up fast, 1 second pause at top); 6-8 reps, alternating legs x 3 sets

 

GHD Hip Extension

@tempo 30X1 (3 seconds lowering, no pause at bottom, up fast, 1 second pause at top); 10-12 reps x 3 sets

Crossfit Enhance