Friday February 4th
22.02.04
INTENDED STIMULUS
Finish the workout between 5:00-10:00.
A spinoff of a classic benchmark that should allow athletes to finish faster due to the fact that they can break up the movements however they choose.
A moderate weight and moderate-skill workout. The goal is intensity. Don’t allow athletes to bite off more than they can chew for either movement.
Perform sustainable sets and reps. Don’t allow athletes to come out too fast unless they’re very advanced.
RX
For time:
45 deadlifts (225/155 lb)
45 handstand push-ups
– Partition reps as needed.
LEVEL 2
For time:
45 deadlifts (185/125 lb)
45 pike push-ups
– Partition reps as needed.
LEVEL 1
For time:
45 deadlifts (135/95 lb)
45 push-ups
– Partition reps as needed.
SKILL WORK
Pre-workout:
Build up to a 5-rep deadlift
STRETCHING
2 sets
:30 pigeon stretch/leg
:30 standing toe touch
:30 thread the needle/arm
WHITE BOARD BRIEF
Target time | 5:00-10:00
Today’s workout is intended to be done with high intensity. Allowing athletes to go too heavy or perform a gymnastics movement that is too challenging should be avoided at all costs
Athletes should be able to perform 10+ unbroken reps on both the deadlifts and the gymnastics movement while they’re fresh.
Talk about all the possible scenarios when partitioning this workout and what strategy may be better for certain athletes. For example, 3 rounds of 15 deadlifts and 15 handstand push-ups, or 5 rounds of 9 deadlifts and 9 handstand push-ups. Someone who has very good handstand push-ups should try the workout with less rounds and bigger reps.
This workout comes down to the gymnastics movement — more likely than not your athletes will slow down because of that rather than the deadlifts. Advise athletes to pick a sustainable rep scheme and not blow up in the first minute.
