Friday May 12th
23.05.12
INTENDED STIMULUS
11:00-15:00.
Perform up-downs in 2:00-3:00.
Complete L-sits in 1:30-2:00.
RX
3 rounds for time:
50 up-downs
1:00 parallette L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
LEVEL 2
3 rounds for time:
40 up-downs
1:00 floor L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
LEVEL 1
3 rounds for time:
30 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.
SKILL WORK
Post-workout:
Accumulate:
50 barbell good mornings (weight optional)
STRETCHING
:45 lacrosse ball in lat/side
1:00 cobra stretch
WHITE BOARD BRIEF
Target time | 11:00-15:00
Today’s workout gets a bit gymnasty.
The goal is to push the pace on the up-downs and work through a static hold while you are out of breath.
You should not take more than 3:00 to perform 50 up-downs. If this seems like a difficult task, scale the up-down rep volume.
You should not spend more than 2:00 accumulating the L-sit hold.
Put some “money in the bank” while your midline and lungs aren’t exhausted, trying to hold the L-sit for longer in the first round. Expect the second and/or third rounds to get more challenging.
After the workout, we’ll focus on the back side of the body and spice up the hamstrings with some good mornings.
