Monday February 14th
22.02.14
INTENDED STIMULUS
Finish in 12:00-17:00.
Average 10 single-leg squats per :30.
Complete all double-unders in 1-3 sets.
RX
For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
LEVEL 2
For time:
10 asst single-leg squats
:30 double-unders/single-unders
20 asst single-leg squats to a box
:30 double-unders/single-unders
30 asst single-leg squats to a box
1:00 double-unders/single-unders
40 asst single-leg squats to a box
1:00 double-unders/single-unders
50 asst single-leg squats to a box
1:00 double-unders/single-unders
LEVEL 1
For time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders
SKILL WORK
Pre-workout:
EMOM 10:
1 back squat
– Increase load across as many sets as possible.
STRETCHING
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
WHITE BOARD BRIEF
Target time | 10:00-15:00
This week starts with a combination of high volume and high skill.
The volume for both of these movements should be higher than what we typically see, and the single-leg squats should be the biggest sticking point. Regardless of how the workout is scaled, the single-leg squats should still be higher in volume than usual.
Keeping our target time frame in mind, we want to average about 10 squats every :30 to hit the stimulus. This is a VERY aggressive pace so we can reduce the volume of the single-leg squats as needed to hit that time domain.
For the double-unders, we can simply limit each round to 1:00 of work to keep the stimulus in check.
Prior to the workout we’ll perform some back-squat skill work. The focus for this will be building to a heavy single in an EMOM format from an empty bar until the heaviest set.
