21.12.10

EXTENDED ELIZABETH

INTENDED STIMULUS

<15:00

Advanced times push toward the sub-10:00 mark.

Create a conservative rep strategy for each set of this workout by breaking movements into 3 sets.

Use a moderate loading on the power clean that allows you to finish each round in 3 sets or less.

Build up to a heavy 3-position power clean before the workout.

RX

For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

LEVEL 2

For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips

LEVEL 1

For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups

SKILL WORK

Pre-Workout:
Build to a heavy 3-position power clean (High Hang, Hang, Floor)

STRETCHING

3 Sets:
:30 Scorpion Stretch Hold /Side
:30 Press-up Stretch

WHITE BOARD BRIEF

Target | 10:00-15:00

Advanced athletes can shoot for the 10:00 or slightly under.

“Extended Elizabeth” is much more challenging than the classic benchmark that inspired it. One of the most important things to do today is to strategically break the movements up into manageable sets.

Use a loading that you can cycle for 7 reps or more in a row for multiple sets.

Use a ring dip variation or rep scheme you can finish in 3-5 sets each time. You need to be able to finish most sets of ring dips in 1:00 or less.

Consider breaking the first two movements up into 3-4 sets no matter what. This way, you can control how hard you go in the remainder of the workout and you will avoid putting yourself in a position of accumulating too much fatigue.

For example, you can break the set of 21 into 7-7-7 or a descending scheme like 9-7-5.