MONDAY 4.8.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Back Squat (CUSTOM)
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
*Rest 2 minutes between sets
– Log 3 reps @ 82%
As we start our cycle, one of main efforts will be to refine a base to work with – largely in part, through routine strength work. In the three waves we have today, we’ll be completing sets of three sets of six reps at 65%. After each set, we’ll lift triples at 70%, 75%, and 80% respectively.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.
We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.
2: Power Snatch (CUSTOM)
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
*Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%
*Log 1 @ 84%
MC: Metcon (No Measure)
Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
4-8 Strict Toes to Bar
16 Barbell Good Mornings
4-8 Strict Toes to Bar