22.08.26

INTENDED STIMULUS

7:00-12:00.

Finish the first set of 60 double-unders in 1:00 or less.

Complete the 30 DB power cleans in 3 sets or less.

Expect a lot of bicep, shoulder, and forearm fatigue.

RX

For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (50/35 lbs)

LEVEL 2

For time:
30-24-18-12-6:
Double-unders
DB power cleans (40/25 lbs)

LEVEL 1

For time:
90-72-54-36-18:
single-unders
30-24-18-12-6:
DB power cleans (25/15 lbs)

SKILL WORK

Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

STRETCHING

1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target time | 7:00-12:00

Select a weight for the DB power cleans that allows you to finish the round of 30 in 3 sets or less. You’re better off going slightly lighter today and moving faster, than going too heavy and staring at the DBs.

The first set of 60 double-unders needs to be completed in 1:00 or less. Ideally, you’re able to complete each round in 3 sets or less. If you can’t perform double-unders, you will perform the same amount of single-unders.

A lot of today’s workout will come down to grip and shoulder fatigue. Although the double-under volume isn’t crazy high, the combination of gripping the jump rope and DB is going to cause your forearms to swell up. Do your best to relax your grip when you’re on the jump rope so you can give those muscles a chance to rest.

After today’s workout, we have a fun partner finisher.