Monday February 7th
22.02.07
INTENDED STIMULUS
Finish today’s workout in 15:00 or less.
Complete 7-10+ reps with the deadlift weight.
Push the pace on the bike.
RX
3 rounds for time:
25 deadlifts (225/155 lb)
1,200/1000-m bike or 500/450-m row
LEVEL 2
3 rounds for time:
25 deadlifts (155/105 lb)
1,200/1000-m bike or 500/450-m row
LEVEL 1
3 rounds for time:
20 deadlifts (95/65 lb)
1,000/800-m bike or 400/300-m row
SKILL WORK
Pre-workout:
With a partner:
Accumulate 100 good mornings (45/35 lb)
– One partner holds a plank while the other partner performs good mornings.
– Partners may switch as much as they’d like.
STRETCHING
Accumulate
1:00 pigeon stretch/side
WHITE BOARD BRIEF
Target time | 11:00-15:00
Today’s workout is a bit spicy on the legs. Expect to have a little trouble walking back to your bar after the first round.
The barbell in today’s workout is meant to be moderately heavy. If an athlete goes unbroken on a set of deadlifts, they better be using the Rx’d load. With that said, athletes should expect to be able to perform 7-10+ reps with the weight they choose for the workout.
Athletes should push the pace on the bike or rower. It may take 100-200 m to settle in after the deadlifts, and then athletes should aim to keep the RPMs up and the 1,000-m split time down. Expect the legs to get tired, but try to grind through the heavy feeling in your thighs.
On the second and third trips back to the barbell, try to get your hands right on the bar for a quick set. It may only be 5-7+ reps, but it’s better than looking at the bar for :30.
