Saturday June 10th
23.06.10
INTENDED STIMULUS
10+ rounds.
All out sprint + built-in rest.
Loading on both the carries and the dumbbell should allow for unbroken reps.
Each carry should take no longer than :45.
One partner works at a time; once one partner completes a full round, the other completes a round, etc.
RX
AMRAP 20 with a partner:
100-ft FR KB Carry (53/35 lb)
12 alt. DB snatches (50/35 lb)
100-ft FR KB Carry
LEVEL 2
AMRAP 20:
100-ft FR KB Carry (44/26 lb)
12 alt. DB snatches (35/20 lb)
100-ft FR KB Carry
LEVEL 1
AMRAP 20:
100-ft FR KB Carry (26/18 lb)
12 alt. DB snatches (20/15 lb)
100-ft FR KB Carry
SKILL WORK
Pre-workout:
5 sets for best distance:
Triple broad jump
– Rest as needed between attempts.
STRETCHING
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target rounds | 10+ rounds.
Today is a fun partner workout.
While one partner completes an entire round, the other partner rests. Because of the rest, each round in this workout should be a sprint.
The loading on the carry should be something that allows you to keep moving. You should be able to complete each carry in :45 or less.
You should all be able to go unbroken on the DB snatches for the entire workout.
