Thursday September 30th – Diamond Hill CrossFit
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Thursday September 30th

29
Sep

Thursday September 30th

21.09.30

INTENDED STIMULUS

1.) Lift a relatively heavy load across all 12 sets and increase loading across as many sets as possible.
2.) Focus on being explosive out of the bottom of the squat.
3.) Avoid leaning back as the bar moves overhead.
4.) Go for a new PR if available

RX & LEVEL 2

12 Sets For Load:
1 Thruster

LEVEL 1

12 Sets For Load:
3 Thrusters

SKILL WORK

Rest, stretch, and recover

STRETCHING

3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

WHITE BOARD BRIEF

Target Load | Heavy
• Today’s heavy workout is relative to each athlete in the gym. What is heavy for one person is different for someone else. So, with that said, focus on yourself and work to your own capacity.
• Because we are only performing a single rep in each set, the weight we choose to start with should be around 80-85%. This means you should only be able to perform 1-3 reps with the weight you choose and no more.
• Ideally, we increase the weight we are lifting in each set. However, there may be a time where we need to perform the same weight in multiple sets or even decrease the weight. As long as the rep was successful and safely executed, we can increase the load.

 

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