Monday November 14th
22.11.14
INTENDED STIMULUS
11:00-16:00.
Runs 4:30 or faster.
15-20 unbroken jumping lunges before resting.
Leg-heavy workout after a higher volume and intensity of upper-body work last week.
RX
2 rounds for time:
800-m run
50 jumping lunges
LEVEL 2
2 rounds for time:
600-m run
50 jumping lunges
LEVEL 1
2 rounds for time:
400-m run
50 walking lunges
SKILL WORK
Post-workout:
3 sets:
20 barbell good mornings (45/35 lbs)
10 banded side-steps (left)
10 banded side-steps (right)
STRETCHING
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
WHITE BOARD BRIEF
Target time | 11:00-16:00.
Today’s workout offers some reprieve for the upper body but doesn’t hold back in working the legs.
The combination of running and jumping lunges involves a large amount of movement interference that will cause a lot of localized muscular fatigue.
As a result of that fatigue, you may run slower and break up the lunges more than usual. Scale the volume if needed to meet the stimulus.
Reduce the run to finish under 4:30 while keeping in mind that you will likely run slower in the second round.
Complete the lunges in sets of 15-20. This may mean reducing the overall volume. A lunge modification may also be necessary.
Regardless of the variations chosen, expect a serious leg burn and attempt to embrace it without slowing down!
