Saturday April 15th
23.04.15
INTENDED STIMULUS
9:00-15:00.
Rows done in :45 or less.
Unbroken hang snatches throughout the workout.
Moderate-to-heavy loading that can be done for 3 reps, but probably not 5 reps.
RX
10 rounds for time:
10/9-calorie row
3 hang power snatches (135/95 lb)
LEVEL 2
10 rounds for time:
10/9-calorie row
3 hang power snatches (105/70 lb)
LEVEL 1
10 rounds for time:
8/6-calorie row
3 hang power snatches (75/50 lb)
SKILL WORK
Pre-workout:
EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.
STRETCHING
30 PVC pass throughs
30 ATYTs (2.5-5 lb)
WHITE BOARD BRIEF
Target time | 9:00-15:00.
This couplet is a short burst of effort each on the row and the barbell for 10 rounds.
You should be able to move fast for 3-5 rounds, but then need to slow down a notch to avoid failed reps in rounds 6-10.
The loading should be a weight that can always be done for 3 unbroken reps.
The load, though, should be too heavy to complete 5 reps when tired. It should feel challenging if you row hard, but if you row steady, it will feel more manageable.
To find that “Goldilocks” weight just right, we’ll build to heavy in an EMOM before the workout.
If the first 3 rounds don’t go according to plan and are either too difficult OR too easy, adjust the load for the remainder of the workout.
