Monday January 17th
22.01.17
INTENDED STIMULUS
Complete the round of 10 deadlifts.
Be able to run at moderate paces when the legs are fatigued.
Lift a heavier bar for high volume.
RX
AMRAP 15:
1 deadlift (275/185 lb)
50-m run (Rack/Front/Rack)
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
LEVEL 2
AMRAP 15:
1 deadlift (185/125 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
LEVEL 1
AMRAP 15:
1 deadlift (95/65 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
SKILL WORK
Pre-workout:
Build up to a 2-rep power clean
STRETCHING
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
WHITE BOARD BRIEF
Target | 10+ rounds
We’re starting the week with a couplet that is extremely lower-body intensive.
We’re looking to move a heavier load for increasingly larger sets without letting cardiorespiratory or muscular fatigue get in the way.
Use a weight that can be strung together for 10 reps, but break it up in the workout as necessary to keep moving.
The volume of both movements will increase, so expect to start at a fast pace when reps and sets are short. Then settle into a more manageable pace for the middle. In the last 5:00, pick up the pace and push the runs.
Before the workout, we’ll build to a heavy 2-rep power clean that should be heavy, but not a 2-rep max.
