Thursday 191003

Warm-up:

3 RNFT:

10 Front Squats (start empty, gradually build)

:30s Glute Bridge Hold

10 Up-dog/Down-dog Transitions

 

Strength

A1. Bench Press

5 reps x 3 sets @ heavier than 2 weeks ago (75-80%); rest 1:00 before A2

 

A2. Single-Leg DB RDL

8 reps/side x 3 sets; rest 1:00 before A1

*increase weight from 2 weeks ago

 

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

For Time:

4 Rounds:

10 Pistols (alt)

10 SA DB Push Press/side @50/35

10 C2B Pull-ups

 

*15:00 Cap

 

Movement Scaling:

Pistols: assisted; to box; negatives; DB Goblet Squats

DB Push Press: 40/25; 30/20

C2B: Chin-over Bar; Assisted; Ring Rows

 

Recovery

Single-Leg Pike Pulse 3x10/side

Anterior Chain Opener 2:00/side

 

https://youtu.be/o0HGVNIdjtk

https://youtu.be/0z4ct84HPbk

 

 

Supplemental

Thursday:

3 sets:

8 Alt. Box Step-ups @3 second lowering tempo

rest :45s

8 Banded Lat Pulldowns @ 3 second lowering tempo

rest :45s

 

Crossfit Enhance