Monday January 2nd
23.01.02
INTENDED STIMULUS
5-7+ rounds.
Advanced athletes will get ~10 rounds.
Complete the DB snatches unbroken.
Push-ups in 2 sets or less.
RX
AMRAP 10:
10 air squats
9 DB snatches, right arm (50/35 lb)
10 push-ups
9 DB snatches, left arm
LEVEL 2
AMRAP 10:
10 air squats
9 DB snatches, right arm (40/25 lb)
10 push-ups
9 DB snatches, left arm
LEVEL 1
AMRAP 10:
10 air squats
9 DB snatches, right arm (25/15 lb)
10 push-ups
9 DB snatches, left arm
SKILL WORK
Post-workout:
4 sets:
10 single-DB bent over rows/arm
10 single-DB glute bridges
STRETCHING
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
WHITE BOARD BRIEF
Target rounds | 5+
This one might look simple on paper, but it will rock you if you push the stimulus.
Select a DB weight that challenges you but that you can go unbroken with for every round.
You’re likely going to want to rest between movements. Push through and move straight from one to the next. It’s a short one so see how quick you can move.
Maintain proper range of motion on all movements. Here’s where we find that line and reach virtuosity.
