Friday September 1st
23.09.01
INTENDED STIMULUS
6:00-10:00.
Moderately light loading.
Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.
RX
For time:
30 deadlifts (225/155 lb)
40 wall-ball shots (20/15 lb)
50 KB swings (53/35 lb)
LEVEL 2
For time:
30 deadlifts (185/135 lb)
40 wall-ball shots (16/10 lb)
50 KB swings (44/26 lb)
LEVEL 1
For time:
20 deadlifts (115/75 lb)
30 wall-ball shots (10/6 lb)
40 KB swings (26/18 lb)
SKILL WORK
Post-workout:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.
STRETCHING
2 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
WHITE BOARD BRIEF
Target Time | 6:00-10:00.
We’ve got a fast chipper today that you should expect to complete in 6:00-10:00.
Select moderately light loads that you can break into as few sets as possible.
Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.
It’ll be key for this one to find that line of holding on with larger sets without hitting the point where your technique begins to degrade
After the workout, we’ll have some fun with KB suitcase carries.
