Monday August 28th
23.08.28
INTENDED STIMULUS
Finish each round in 2:00 or less.
Unbroken deadlifts and step-ups.
Finish each run in 1:00 or less.
Fast intervals with a light DB load.
Similar to 230518, but with built-in rest.
RX
6 rounds for time:
12 DB deadlifts (50/35 lb)
9 DB box step-up (50/35 lb) (24/20 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
LEVEL 2
6 rounds for time:
12 DB deadlifts (40/25 lb)
9 DB box step-up (40/25 lb) (24/20 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
LEVEL 1
6 rounds for time:
12 DB deadlifts (25/15 lb)
9 box step-ups (20/18 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
SKILL WORK
Rest, stretch, recover.
STRETCHING
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
WHITE BOARD BRIEF
Target time | Less than 2:00/round.
This interval triplet looks simple, but utilizes the glutes and hamstrings for all three movements.
This combination will be challenging to sustain, but the loading and reps should allow for unbroken sets and fast paces.
The challenge today is the speed with which you pick up the DBs and tackle the run. Reduce the load of the DBs and the distance of the run to meet this challenge.
With the built-in rest, each effort should be a near-sprint from start to finish on every round.
Regardless of which strategy you use, maintain good range of motion and a neutral spine during the deadlifts.
