Saturday December 11th
21.12.10
INTENDED STIMULUS
Complete rounds in 3:30-4:00.
Complete candlesticks, burpees, and ball slams in unbroken sets.
If scaling, reduce the run volume before reducing the rep volume.
Use your hands to assist with the candlesticks if that is a newer movement for you.
RX
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (30/20#)
10 Burpees
200m Run
LEVEL 2
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (25/20#)
10 Burpees
200m Run
LEVEL 1
Every 5:00 x 5 Rounds:
200m Run
10 Situps
10 Air Squats
5 Ball Slams (20/15#)
5 Burpees
200m Run
SKILL WORK
Pre-Workout:
On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats
STRETCHING
3 Sets:
:30 Foam Roll Quad / Side
:30 Couch Stretch / Side
:30 Alternating Leg Crossovers
Today’s stretching will also help athletes prepare for tomorrow’s high-volume air squats.
WHITE BOARD BRIEF
Target | ~4:00 / Round
Record the time it takes to finish each round.
Today’s workout tests a blend of high-skill and low-skill movements at a sprint pace. You want to make sure you can finish each round just under or at 4:00. You want to have at least 1:00 of rest so you can repeat hard efforts throughout the workout.
If you cannot finish your first round in less than 4:30, start by reducing the run volume down to 100m instead of 200m. This will help give you rest, and it will help you maintain a fast pace throughout the workout.
We have two less used movements today — the candlestick and the ball slam. We will review both, but make sure you maintain a full range of motion on these movements, even if doing so slows you down.
Before the start of the workout we will have a short test of your burpee sprint speed and your single-leg squatting capacity. We will retest both of these movements toward the end of the month.
