Friday July 7th
23.07.07
INTENDED STIMULUS
8+ rounds; advanced athletes push for 10+ rounds.
1:00-1:30 per round.
Unbroken movements for at least 3 rounds. Deadlift should be broken into 2 sets or less.
RX
AMRAP 12:
12 deadlifts (155/105 lb)
12 bar-facing burpees
LEVEL 2
AMRAP 12:
12 deadlifts (115/85 lb)
12 bar-facing burpees
LEVEL 1
AMRAP 12:
12 deadlifts (95/65 lb)
8 burpees
SKILL WORK
Post-workout:
Accumulate:
2:00 plank hold
2:00 hollow hold
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target rounds | 8 rounds or more.
Today’s workout is a classic couplet with a relatively light deadlift load. Move between the two movements quickly.
Choose a steady pace at the start to avoid burnout, but towards the end of the workout, push the pedal to the floor and sell out for those last few minutes.
The barbell load should allow you to go unbroken for at least 3+ rounds.
Choose a burpee pace that allows you to get back to the barbell as quickly as possible. Don’t increase your pace if you can’t immediately pick up the bar.
