FRIDAY 8/9/19

HERES A SNEEK PEEK OF THE REST OF THE WEEK.  Don’t miss out on your workouts.

 

 

WARM UP 15 min w/ mobility

3 Rounds:

10 Scap Pull-ups

5 Inchworms

3 Strict Toes to Bar

2 Rounds:

8 Push-ups

4 Strict Pull-ups

200 Meter Run

MOBILITY

1 Round:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Barbell Cycling

10-Rep Touch & Go Power Clean

MOVEMENT PREP (20 min)

Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

STIMULUS

• Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean

• You are allowed to pause in the front rack and at the hips, but not on the ground

• Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”

STRATEGY

• 10 reps for a lot of sets can be fairly taxing

• When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

• Once you feel like you are in your true “working sets” is when you should start going with sets of 10

• See movement prep below for a possible warmup/working set breakdowns

MOVEMENT PREP

Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

WOD (25 min Total w/rest)

AMRAP 5:

Buy-In: 50/35 Cal ROW

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Cal ROW

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Cal ROW

Max Rounds of “The Chief” (175/125)

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