Monday April 24th
23.04.24
INTENDED STIMULUS
9:00-14:00.
Complete each run in 2:30 or less.
Push jerk loading should allow athletes to finish each set in 2 sets or less.
RX
4 rounds for time:
400-m run
10 push jerks (155/105 lb)
LEVEL 2
4 rounds for time:
400-m run
10 push jerks (135/95 lb)
LEVEL 1
3 rounds for time:
300-m run
10 push jerks (75/55 lb)
SKILL WORK
On a 10:00 clock for load:
1 mile run or max distance in 10 minutes.
STRETCHING
1:00 calf stretch/leg
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target time | 9:00-14:00.
Welcome to a devastatingly simple start to the week. This workout begs you to push the pace and do your best to hang on.
Advanced athletes should try to go unbroken through each set of push jerks. All athletes should be able to complete the 10 reps in 2 sets or less.
If you are able to go unbroken on the push jerks, the workout is all about the run. Push the pace and move faster than you want to.
