Saturday July 8th
23.07.08
INTENDED STIMULUS
15+ rounds.
Lower-body and lower-back fatigue from step-up and squat redundancy.
Light loading and low box that allows for faster-than-usual paces.
One partner works while the other rests.
RX
AMRAP 20 with a partner:
8 DB step-ups (45/30 lb)(20 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.
LEVEL 2
AMRAP 20 with a partner:
8 DB step-ups (35/20 lb)(18 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.
LEVEL 1
AMRAP 20 with a partner:
8 DB step-ups (20/15 lb)(12 in)
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.
SKILL WORK
AMRAP 6:
Wall walks (:05 hold at the top of the walk)
– Complete for reps and quality.
– Take as many steps toward the wall as possible based on your capacity. Scale to an inchworm on a box or on the floor.
– If you are new or inexperienced with the wall walk, treat this as an EMOM.
STRETCHING
2 sets:
:30 pigeon stretch/leg
:30 cat-cow
:30 standing pike stretch
WHITE BOARD BRIEF
Target | 15+ rounds.
This partner workout is a sprint with a pair of light DBs; while one partner works and the other rests.
The step-ups and squat cleans involve a significant degree of redundancy so the stamina of your lower back, quads, and glutes will be challenged.
The DB load is light and the box height is low to allow for unbroken sets with little-to-no rest.
Beginner athletes should not see the lower load and box as a sign to go Rx’d unless you can consistently move fast and well.
In the warm-up, we will spend time working footwork and pulling under the DB to decrease time under tension with the load by cycling reps faster.
