Wednesday 190814

General Warm-up

3 RNFT:

2 Perfect Stretch/side

10 Kips on Pull-up Bar

8 Deadlifts @ increasing weight each round

 

Strength

Deadlift

5 reps @ 85-87.5%

4 reps @87.5-90%

3 reps @90%-92.5%

2 @92.5%+

 

rest 2:00-3:00 between sets

 

Workout Of The Day

3 rounds- not for time:

4-6 Ring Muscle-ups/Bar Muscle-ups; Chest-to-Bar Pull-ups; Chin-Over Bar Pull-ups; add assistance as needed

8-12 TTB; SLAHAP; KAHAP

12-16 GHD Hip Extensions or Banded Goodmornings

 

*Rest ~1:1

 

Same as last week - don't turn it into a race. This is time to practice and work on new movements or fine tune movements.

 

Recovery

Banded Internal Rotation Negative x 4-5 reps with 8s lower

https://www.youtube.com/watch?v=j668E-6xAy4&feature=youtu.be

 

Supplemental Work

Wednesday

Power Clean

7-7-7-7 touch and go reps @ increasing weight - should be tough weight on last couple sets

rest as needed between sets

Crossfit Enhance