21.11.27

INTENDED STIMULUS

5+ Rounds.

Use a moderate to heavy weighted object. Pick an object you clean for at least 5 reps in a row before resting.

If you don’t have enough KB’s, consider using a heavy single-arm DB clean. Complete 5 reps per arm that start from the floor.

Focus more on the straight leg position of the L-sit instead of elevating off of the floor.

RX

AMRAP 10:
:30 L-Sit (from floor)
10 KB Cleans (53/35#)

LEVEL 2

AMRAP 10:
:30 Seated L-Sit
10 KB Cleans (44/26#)

LEVEL 1

AMRAP 10:
:30 Seated L-Sit
10 KB Cleans (26/18#)

SKILL WORK

Pre-Workout:
5 Sets For Load:
3 Sumo Deadlifts

Post-Workout Skill Work:
Athletes can use heavier loads and break each set up 2-3 times. Athletes should move slowly, not run or jog.

3 Sets:
100m DB or KB Front Rack Carry
100m DB or KB Farmer Carry

STRETCHING

Accumulate:
1:00 Seated Straddle Stretch
1:00 Press-Up
:30 Couch Stretch / Side

WHITE BOARD BRIEF

Target | 5+ Rounds

The goal of today’s workout is to test your ability to apply your traditional barbell fitness in a broader context. If possible, you want to use a load that is challenging but still allows you to work through sets of 5 reps in a row each round.

We want to avoid reducing the total volume of today’s workout.

Consider the following option for the cleans: heavy single-arm DB cleans

With the L-sit, consider utilizing an option that allows you to hold straight legs for at least :10 in a row before resting. Seated L-sits or L-sits from a box are acceptable even though they are not Rx’d. The important part of the L-sit is to spend time using your abs to hoist and hold the legs off of the ground.

Prior to the workout, we will build pulling strength with the 5 sets x 3 reps of the sumo deadlift.