Monday July 10th
23.07.10
INTENDED STIMULUS
7:00-10:00.
Fast couplet with quick transitions.
Thrusters in unbroken sets every round.
Runs complete in 2:15 or less every round.
RX
3 rounds for time:
15 thrusters (95/65 lb)
400-m run
LEVEL 2
3 rounds for time:
15 thrusters (75/55 lb)
400-m run
LEVEL 1
3 rounds for time:
15 thrusters (45/35 lb)
300-m run
SKILL WORK
Pre-workout:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
STRETCHING
1:00 foam roll quads
1:00 couch stretch/leg
WHITE BOARD BRIEF
Target Time | 7:00-10:00.
Today’s couplet is FAST, and yes, it’s going to hurt in all the best ways.
The thrusters should be unbroken for all three rounds, the runs should each be done in 2:15 or less, and the transitions need to be fast. Scale accordingly to hit this stimulus.
Set goals to pick the bar up before you want to, hang on to it when you want to put it down, and start running before you feel ready.
We’ll also work on snatch technique prior to the workout today, keeping it light and really dialing in mechanics.
