Saturday June 17th
23.06.17
INTENDED STIMULUS
11:00-16:00.
Rows in 3:30-4:30.
Hand-release push-ups completed in :45 or less.
DB hang power cleans in 1:00 or less.
RX
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (50/35 lb)
10 hand-release push-ups
1000/900-m row
– Use a single DB.
LEVEL 2
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (40/25 lb)
10 hand-release push-ups
1000/900-m row
– Use a single DB.
LEVEL 1
2 rounds for time:
10 box push-ups
20 alternating hang DB power cleans (20/15 lb)
10 box push-ups
750/650-m row
– Use a single DB.
SKILL WORK
Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars
STRETCHING
1:00 double-forearm stretch
1:00 seated hamstring stretch
WHITE BOARD BRIEF
Target time | 11:00-16:00.
The push-ups and DB work in this workout should be “easy” so that it can be done in under 2:30 total for both rounds.
This format aims to fatigue the arms and elevate the heart rate going into the longer row.
Each row should be under 4:30 to hit the stimulus. If that’s challenging to manage, scale the distance.
Don’t overly pace the first row, but don’t go slow either. Move at a moderate pace.
Start at that same moderate pace on the second row and get faster towards the end. The final 200-m should feel like an all-out sprint.
