Monday October 17th
22.10.17
INTENDED STIMULUS
6:00-10:00.
Fast workout where athletes are challenged to hang on to the barbell.
Loading should allow 3 sets or less each round. Try to hang on and go unbroken.
Stay smooth and steady on the DB box step-overs.
RX
For time:
21-15-9:
Front squats (165/110 lb)
DB box step-overs (35/25 lb) (20 in)
LEVEL 2
For time:
21-15-9:
Front squats (135/95 lb)
DB box step-overs (25/15 lb) (20 in)
LEVEL 1
For time:
15-12-9:
Front squats (75/55 lb)
Box step-overs (20 in)
SKILL WORK
Pre-workout:
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 3-5 low ring transitions
STRETCHING
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
WHITE BOARD BRIEF
Target time | 6:00-10:00
We are kicking the week off with a workout that is fast and grippy. Be prepared to beat this workout with not only your fitness but your mind as well.
You will want to put the barbell and the dumbbells down. Physically, you can push for more reps, but can you overcome the negative talk from your mind? Try to hang on and push through a few more reps.
The barbell load should be moderately heavy. It’s understandable if you have to break a set of front squats, but the goal is to finish each set in 3 sets or less. Advanced athletes should push to go unbroken.
Move at a smooth and steady pace on the DB box step-overs. Hang on and don’t let go. Try holding the DBs more towards the back head to relax your grip a bit more and hold on for longer.
