Saturday May 6th
23.05.06
INTENDED STIMULUS
10:00-16:00.
Unbroken toes-to-bar through the rounds of 5.
All wall-ball shots should be unbroken.
Maintain quick transitions between movements.
RX
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
LEVEL 2
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (16/10 lb)
Toes-to-chest+
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-chest+
LEVEL 1
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (12/8 lb)
Toes-to-waist or knee raises
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-waist or knee raises
SKILL WORK
Post-workout:
3-5 sets:
15 good mornings (45/35)
STRETCHING
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch
WHITE BOARD BRIEF
Target time | 10:00-16:00.
Today’s workout requires fast transitions and a push to go unbroken early. Look to perform slower transitions and strategic sets in the middle. Sprint to the finish once you get back to the round of 6.
The wall-ball loading should be light enough to perform all sets as unbroken.
Choose a toes-to-bar option that allows you to keep moving. Prioritize a movement that allows you to maintain the kip swing and perform consecutive reps.
