Saturday July 9th
22.07.09
INTENDED STIMULUS
20:00-25:00.
Farmers carries in 1-2 sets every round.
Strategically break up the push-ups to prepare for the jerks.
Keep the jerks to 1-2 sets for every round.
Scale DB load to finish the first two rounds in no more than 4:00 each.
RX
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (50/35 lb)
10 DB push jerks (50/35 lb)
LEVEL 2
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (40/20 lb)
10 DB push jerks (40/20 lb)
LEVEL 1
5 rounds for time:
200-m KB farmers carry (26/18)
15 box push-ups
10 DB push jerks (25/15 lb)
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups
WHITE BOARD BRIEF
Target time | 20:00-25:00
Today is an opportunity to ramp back up to a hard effort after a few days in the middle of the week that were lower in intensity and volume.
This workout involves holding on to the dumbbells for every single movement, so the grip, triceps, shoulders, and core are all going to experience a lot of fatigue.
In general, look to scale the loading so that we can finish all rounds in 4:00-5:00 at the latest. The farmers carry should be done unbroken or in 2 sets with :10-:15 of rest between each, the push-ups in 1-3 sets, and the jerks in 1-2 sets.
Because there’s so much movement redundancy in this workout we recommend breaking up the work early to move at a consistent pace. Even if athletes can go unbroken, they should pace slightly early on to avoid significant rest breaks later on.
The intensity was high yesterday, but the volume was low. Today, we have a longer, more challenging workout to balance that out. We want to hit that 20:00-25:00 range, so scale appropriately to keep moving from start to finish and not get caught standing around any longer than :15 at a time.
