Tuesday 181030

I. General Warm-up

With a PVC Pipe work through:

15 Pass-thrus

10 OHS

:05s OHS Hold at Bottom

:05s OHS Hold at Bottom-narrower grip

:05s OHS Hold at Bottom-narrower grip and narrower stance

:05s OHS Hold at Bottom-narrower grip and narrower stance

 10 OHS

*on the bottom holds with narrower grip and stance fight to keep shoulders pulled back and active

 

build to OHS weight

 

II. Workout of the Day

Rx

4 Sets – 3:00 rest between each

10 OHS @ heavy weight (in as few sets as possible- try to go unbroken)

15/10 Cal Bike or Row (keep under :40s)

 

Scale 1:

4 Sets – 3:00 rest between each

10 OHS @ heavy weight (in as few sets as possible- try to go unbroken)

12/8 Cal Bike or Row (keep under :40s)

 

Scale 2

4 Sets – 3:00 rest between each

10 OHS @ heavy weight (in as few sets as possible- try to go unbroken)

10/7 Cal Bike or Row (keep under :40s)

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Week 4 of our Interval Weight Training (IWT) Today we hit some OHS from the rack and bike/row sprints. Obviously, OHS is a tough movement for a lot of people, so adjust as needed. If you do this right, you will want every last minute of the rest time. If you think the rest is too long, then you probably have not worked with enough intensity. Squats need to stay unbroken for this to achieve the proper stimulus, and the bike/row sprint should take no more than :40s, so scale your calories appropriately (it should be fast enough to get up to 3 people sharing one bike or rower, so if needed, stagger the start--- 2 people, second person starts at 2:00, 3 people, start every 1:30. Start with whoever is going to be fastest on the squats and bike).

 

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Banded shoulder mob

 

IV. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Single Arm DB Press/side

Rest :30

A2. 6-8 Bent over double DB Row

Rest :30

A3. 6-8 Box Step-downs/leg w/ 3s lower

Rest :30

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