Day 19: Monday, October 3

Monday morning “Row”tivation

PREPARATION:

  • one lap of the halls
  • high knee runs in hall
  • butt kicks in the hall

STRENGTH:

This is Week 2 of Jimi Wendler’s 5/3/1 program – as such the percentages go up and the reps decrease

  • 1 set of  8 reps of Bench press @5 0% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

then:

  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

3 rounds of:

  • 7 Hand Release Push Ups
  • 7 Pull Ups
  • 7 Thrusters (65/35) (can be scaled lower – not higher)
  • 7 KB Swings (focus on hip hinge))

rest 1 minute

3 rounds of :

  • 5 Hand Release Push Ups
  • 5 Pull Ups
  • 5 Thrusters (65/35)
  • 5 KB Swings

rest 2 minutes

1 round of:

  • 9 Hand Release Push Ups
  • 9 Pull Ups
  • 9 Thrusters (65/35)
  • 9 KB Swings

FINISHER:

  • DB or BB front lunge walk the main hallway one way (make it challenging)
  • DB or BB overhead lunge walk back

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 3, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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