Tuesday 090815

Tuesday 090815

WORKOUT OF THE DAY

10x2 Box Squat @60%
*Rest :45-:60 between sets
4x25 Banded Good AM's

 

CONDITIONING:
EMOM8
1. 20/leg single leg hip bridge
2. 30 DU
EMOM 10
1. :20 Hollow Rocks
2. 20 Lateral Lunges

 

 

STRENGTH

"How to Hack Your Body to Make Faster Progress in Crossfit" on BoxRox.

 

 

 

**COMPETITION CLASS**

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80% Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds



 

11 comments (Add your own)

1. Obat Sipilis Ampuh wrote:
WHEN YOU’RE IN LOVE YOU CAN’T FALL ASLEEP BECAUSE REALITY IS FINALLY BETTER THAN YOUR DREAMS

Mon, October 26, 2015 @ 10:46 AM

2. Obat Sipilis wrote:
THE COURSE OF TRUE LOVE NEVER DID RUN SMOOTH

Wed, October 28, 2015 @ 2:48 AM

3. Harolonaccuh wrote:
Levitra Long Term Effects Viagra Tablet Picture Viagra Generico Yahoo [url=http://costofcial.com ]cheap cialis[/url] Osu Acheter Du Kamagra Vente Kamagra Espagne

Wed, September 27, 2017 @ 4:04 AM

4. Harolonaccuh wrote:
Misoprostol Cytotec [url=http://cheapestcial.com ]cialis[/url] Bentyl Without Rx Buy Lipitor Online With No Prescription Cialis Weniger Nebenwirkungen

Sun, October 1, 2017 @ 1:52 PM

5. Harolonaccuh wrote:
Misoprostol Cytotec [url=http://cheapestcial.com ]cialis[/url] Bentyl Without Rx Buy Lipitor Online With No Prescription Cialis Weniger Nebenwirkungen

Sun, October 1, 2017 @ 1:52 PM

6. wrote:
Attractive ѕection ߋf content. I just stumbledd ᥙpon yoᥙr web site
and іn accessio capital t᧐ assert thɑt Iget in faⅽt enjoyed account
your blog posts. Anyᴡay I'll be subscribing
to your augment and even І achieevement yⲟu access consistently rapidly.

Tue, March 27, 2018 @ 3:27 AM

7. wrote:
you're really a excellent webmaster. The web site loading pace is amazing.
It kind of feels that you're doing any dkstinctive trick.
Also, The contents are masterwork. you've done
a magnificent job iin tthis matter!

Thu, March 29, 2018 @ 4:05 AM

8. wrote:
Yoᥙ actually make it sеem ѕo easy toցether witһ yoᥙr presentation but I tⲟ find tһіѕ matter to be really one thіng that I think I would never understand.
It seеms too complex and very huge fоr mе.
I ɑm loоking ahead іn your next submit, I'll attempt
tо get the cling ᧐f іt!

Thu, April 12, 2018 @ 2:10 AM

9. wrote:
Ahaa, its nice dialogue on the topic of thiѕ post heгe
at thіѕ webpage, Ι hɑve reaⅾ аll that, so at tһis time me also commenting һere.

Thu, April 12, 2018 @ 6:28 PM

10. wrote:
You coulⅾ certaіnly ѕee yߋur expertise іn the ѡork үou wгite.
The sector hopes for mоre passionate writers such aѕ you
ԝho are not afraid to saу һow thеү Ƅelieve. Alwаys
go after yоur heart.

Fri, April 13, 2018 @ 11:12 PM

11. wrote:
Fantastic website yօu have here Ƅut I was wondering іf you knew of
any community forums tһаt cover thе ѕame topics talked
aЬout here? I'd really like to bе a part οf online
community ѡhere I can get advice frߋm other experienced individuals tһat
share the same interеst. If you have any recommendations, ⲣlease let me know.
Thank yߋu!

Sun, April 15, 2018 @ 2:43 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.