Monday July 11th
22.07.11
INTENDED STIMULUS
Get to the round of 18 or 21.
Go unbroken as long as possible, even at the cost of intensity in the later rounds.
Recover on the sit-ups by opting for a slower pace if needed.
Take slightly longer rest breaks between sets as the volume of each round increases to maintain larger sets.
RX
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (95/65 lb)
LEVEL 2
AMRAP 12:
2-4-6-8…
Pull-ups
Sit-ups
Front squats (75/55 lb)
LEVEL 1
AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (55/35 lb)
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
STRETCHING
2 sets:
1:00 couch stretch/side
WHITE BOARD BRIEF
Target | Round of 18+
The start of our week is a short-to-moderate triplet that increases in reps, which means we should see fast paces early on and then a steady decline in speed as the rounds increase in volume.
Today, our goal is for athletes to maintain unbroken sets on the pull-ups and squats as long as possible. Athletes should take slightly longer rest breaks as the workout progresses to help accomplish this, but should never rest longer than :20.
Athletes should be able to accomplish 15+ unbroken reps with their barbell loading and be able to do at least 9 unbroken pull-ups.
Have athletes slow down on the sit-ups; go a steady cadence there and recover.
If athletes can’t complete the round of 8/9 unbroken for both movements, look to scale the reps of pull-ups, then the movement and the load of the barbell.
Before the workout, athletes will build to a heavy front squat single. This isn’t a 1-rep max, but something that leaves the athlete feeling good and accomplished in a quick period of time.
