SC Week 3 Day 5

Lower Body Prep:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Primary Strength:
Back Squat – 1×4-6 @ 85% +5lbs
Deadlift – 5 singles at 85%, rest 1:30 between reps
Front Squat – 1×1 at 90%*
*Depending on how you’re reacting to the deload, you might feel like you can PR here. If you think you can, with great position and great bar speed, do it. Otherwise just hit a single at 90% and start warming up for the WOD. 

WOD:

Take the time to get a good warm up in for all of these movements as it’s the first time you’ve seen them in this context in three weeks.

92% effort (this means, hard but not too hard. You shouldn’t feel the need to collapse on the floor post WOD).

For time:

25 Pullups
20 Burpees
400 Meter Run
15 Power clean and jerks (135/95)
400 Meter Run
15 Power Clean and Jerks (135/95)
400m Run
20 Burpees
25 pullups 

**Another encouragement to warm these up well, it’s the first dynamic gymnastic movement you’ve done in three weeks.

Cashout: 3 rounds – 15-20 unweighted back extensions

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s