Monday July 17th
23.07.17
INTENDED STIMULUS
6:00-10:00.
Each row in under 2:00.
Barbell loading that allows for sets of 3-5 in the workout.
Don’t pace the rows; push hard and tackle a heavy load under fatigue.
No more than 5:00 on the hang cleans.
RX
For time:
500/450-m row
30 hang power cleans (205/145 lb)
500/450-m row
LEVEL 2
For time:
500/450-m row
30 hang power cleans (145/95 lb)
500/450-m row
LEVEL 1
For time:
400/350-m row
30 hang power cleans (75/45 lb)
400/350-m row
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy hang power clean
STRETCHING
2 sets:
:30 sit and reach stretch
:30 wrist extension stretch/arm
:30 figure 4 on wall/leg
WHITE BOARD BRIEF
Target time | 6:00-10:00.
This workout is a short-ish heavy chipper with two extremely redundant movements.
The intent of today’s stimulus is to perform a hard effort on the rower, work through a heavy barbell under fatigue, and finish out with as hard a row as possible at the end of the workout.
In order to get this stimulus, reduce the row distance so that you can finish under 2:00. Stick with the Rx’d distance if you can get it done in under 2:00 and still hit major fatigue; that’s exactly what we’re looking for.
Advanced athletes aim for 1:45 or less on the first row.
Choose a barbell load that allows you to move for 3-5 reps at a time in the workout and take no more than 5:00 total.
To find the right workout weight, we’ll build to a heavy single hang power clean and then perform multiple sets of 3-5 reps at workout weight in the warm-up to assess for proper loading.
