Finish in 15:00-19:00.
Athletes shouldn’t finish under 12:00; if they do, they scaled too much.
Athletes should be able to complete the dumbbell snatches in large sets. The round of 50 should take them no more than 3 sets.
The 12 toes-to-bars should be completed in no more than 3 sets throughout the entire workout.
DB snatches (50/35 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.
DB snatches (40/25 lb)
– Perform 8 toes-to-bars + 30 double-unders after each round.
DB snatches (25/15 lb)
– Perform 10 sit-ups + 75 single-unders after each round.
Rest, stretch, recover
30 alternating scorpion stretches
1:00 piriformis stretch/side
WHITE BOARD BRIEF
Target time | 15:00-19:00
Today is a fun descending ladder-style workout!
This workout starts as a DB snatch workout and very quickly becomes about how efficient you can be at toes-to-bars and double-unders. As the workout goes on, the DB snatches decrease so the turnaround time back to the rope and toes-to-bars increases. Have athletes break up the toes-to-bars more than they want to so they can perform large sets later in the workout.
Encourage athletes to cycle the DB rather than reset at the bottom. This will allow them to move faster and put less stress on their lower back.
Athletes can perform either the muscle or power snatch. The muscle snatch will be much faster, so encourage it for most athletes, but if at any point the lockout becomes sticky, have athletes switch to the power snatch.
When it comes to breaking up movements, you’re better off breaking up the toes-to-bars than the DB snatches. The amount of time it takes to hop down from the rig and jump back up is very short. Athletes will likely take a few more seconds to pick up the dumbbell because of the amount of reps they have to perform afterward.
There are a ton of transitions today. Find a pace that allows athletes to rotate from movement to movement quickly.