Monday June 12th
23.06.12
INTENDED STIMULUS
6:00-10:00.
Twist on a movement we don’t often: single-leg squats with added load.
Single-leg squats in :40-1:30.
Push jerks unbroken every round. This load should feel moderate to start and challenging under fatigue, but athletes should always be able to move through each round unbroken.
RX
5 rounds for time:
14 alternating DB single-leg squats (35/20 lb)
7 push jerks (145/95 lb)
– Use a single DB.
LEVEL 2
5 rounds for time:
14 alternating single-leg squats (lighter weight) / alternating DB reverse lunges (35/20 lb)
7 push jerks (115/75 lb)
– Use a single DB.
LEVEL 1
5 rounds for time:
14 alternating DB reverse lunges (20/15 lb)
7 push jerks (65/45 lb)
– Use a single DB.
SKILL WORK
Pre-workout:
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
STRETCHING
1:00 foam roll quads / leg
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target Time | 6:00-10:00.
We’ve got a fast couplet today that will challenge your balance and midline!
Get ready for a twist on a movement we don’t often: single-leg squats with added load.
Shoot to complete the sets of DB single-leg squats in about 1:00 and to get through all rounds of push jerks unbroken. Scale accordingly.
Expect to feel some extra fatigue through your midline; pay extra attention to your stability through the push jerks.
We’ll build to a heavy 2-rep push jerk before the workout.
Have fun, challenge yourself, and hit this one hard today.
