Friday February 11th
22.02.11
INTENDED STIMULUS
Finish the 6 rounds in under 10:00.
Begin the handstand walks immediately after the end of the workout.
Find higher intensity with moderately heavy loads.
Practice high skill, full-body gymnastics under fatigue.
Rest 1:00 between the 6 rounds and the handstand walk test.
RX
6 rounds for time:
5 hang power cleans (155/105 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Handstand walk (5ft = 1 rep)
LEVEL 2
6 rounds for time:
5 hang power cleans (125/85 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Wall walks
LEVEL 1
6 rounds for time:
5 hang power cleans (75/45 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Bear crawl (5ft = 1 rep)
BATTLE SERIES #1 (5:30 pm class only)
The Seven Light
7 Rounds for Time of:
7 HSPU
7 Thrusters (95/65)
7 Knees to elbow
7 Deadlifts (205/145)
7 Burpees
7 Kettle Bell Swings (53/35)
7 Pullups
SKILL WORK
Pre-workout:
On a 7:00 clock:
Build to a heavy 4-rep front-rack lunge
STRETCHING
2 sets:
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side
WHITE BOARD BRIEF
Target time | 6:00-10:00
This double barbell workout is going to pack a strong metabolic punch. Expect the heart rate to be high and to feel slow and weak after the first few rounds.
We’re looking to be able to finish the workout around 10:00. This means that your rounds will have to be less than 1:30, on average, to finish in that time domain.
We want to use a load that feels challenging. The bar should feel heavy, but you should be able to just skirt by with what you have. To find that load, we want to see a full unbroken round of hang power cleans and lunges in the warm-up.
As soon as you finish the workout, athletes will rest 1:00 before the 4:00 clock begins. You’ll have 4:00 to accumulate as many 5-ft increments of handstand walking as possible. We need athletes to be able to consistently do 5-ft without falling to tackle this as prescribed. If we can’t we’ll scale to some other handstand drill that works on skill. Expect for this to be very challenging after the workout… and that’s what we want!
Before the workout, we’ll retest a strength from a few weeks ago and build to a heavy 4-rep lunge from the floor. This should make the lunges in the workout feel much easier.
