22.12.19

INTENDED STIMULUS

10:00-15:00.

Unbroken lunges every round.

Hold the DBs in any way necessary during the lunges. 

Sets of 10+ on the hang snatches, hang cleans, and deadlifts. 

Okay if athletes go a little over the stimulus today. 

RX

For time:
150-ft DB walking lunges (50/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

LEVEL 2

For time:
150-ft DB walking lunges (40/25 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

LEVEL 1

For time:
150-ft DB walking lunges (25/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time | 10:00-15:00.

Kicking off the week is a chipper with a lot of lunging and single-arm DB work.

You can hold the DB any way on the lunges, but you must be able to complete at least the first two sets unbroken.

The hang snatches are alternating, but the cleans and deadlifts are performed consecutively on one arm. For the latter two, you can switch arms at any point.

The load of the DB should be scaled to complete 10+ reps unbroken of all three movements. The lunges will likely be the deciding movement for choosing your load.

It’s important to lunge quickly to his the stimulus of this workout. Work to not just go unbroken, but also to lunge at a fast cadence.