Saturday August 19th
23.08.19
INTENDED STIMULUS
18:00-25:00.
Bike in less than 1:30.
Deadlifts and push jerks unbroken.
All barbell reps done in under 1:30 for most rounds.
RX
Partner option:
10 total rounds for time:
15-calorie Echo bike
9 deadlifts (135/95 lb)
6 push jerks
3 squat snatches
– One partner completes a full round while the other rests.
LEVEL 2
Partner option:
10 total rounds for time:
15-calorie Echo bike
9 deadlifts (115/75 lb)
6 push jerks
3 squat snatches
– One partner completes a full round while the other rests.
LEVEL 1
Partner option:
10 total rounds for time:
10-calorie Echo bike
9 deadlifts (65/45 lb)
6 push jerks
3 squat snatches
– One partner completes a full round while the other rests.
SKILL WORK
Rest, stretch, recover.
STRETCHING
2 sets:
:45 child’s pose stretch
:45 seated straddle stretch
WHITE BOARD BRIEF
Target time | 18:00-25:00.
This beefy barbell workout has a lot of interference between movements and plenty of opportunity to test complex weightlifting under fatigue.
The bike is a place for some athletes to make up time and for others to pace and recover. This will depend on how well athletes fare with the barbell work.
The deadlifts and push jerks should be unbroken. These are intended to create fatigue after the bike and before the snatches and should not exceed :45 for 15 total reps.
After the lungs, posterior, and shoulders are tired from the biking, deadlifts, and push jerks, the 3 snatches will be a test of focus on resilience under fatigue. These should be challenging, but shouldn’t take longer than :45 to complete.
To find this stimulus, reduce the calories on the bike to something that can be done in under 1:00 while fresh and reduce the barbell load to something that athletes can complete in under 1:00 before the start of the workout.
