Monday September 13th

21.09.13

INTENDED STIMULUS

1.) Finish the workout between 10:00-15:00 with more advanced athletes pushing to finish sub 10:00.
2.) Unbroken or squats in two sets.
3.) No more than 4:00 spent on the first set of rope climbs.

RX

For Time:
21 Back Squats (body weight)
7 Rope Climbs 
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

LEVEL 2

For Time:
21 Back Squats (3/4 – 1/2 bodyweight)
3 Rope Climbs 
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs

LEVEL 1

For Time:
21 Back Squats (1/3 – 1/4 bodyweight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand

SKILL WORK

Pre-Workout:
Build to a heavy set of 2 back squats

STRETCHING

2 Sets
:30 Standing Quad Stretch / Leg
:30 Pigeon Stretch / Leg

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• Advanced athletes should push to finish closer to 10:00 or even sub 10:00.
• This week starts off with a doozy! Expect the rope climbs to have a greater effect on your ability to climb the rope than you think. For some, it may be faster to perform a couple rope climbs legless to give the legs a break.
• The weight on the back squat should be as close to body weight as possible, but two factors play a huge part in this
decision. 1) Each set should be unbroken. Maybe not fast, but you shouldn’t drop the weight until you complete the set. 2) You have to be able to get the bar from the ground to your back rack in a safe manner.
• As for the rope climbs, expect seven to take anywhere from 2:00-3:30. If you have rope climbs, but may struggle completing 7 in less than 4:00, simply scale the number of reps per set. If you don’t have rope climbs yet, look to
choose any of the options in the warm-up that offers a challenge and allows you to work on the movement.