Saturday September 11th

“NICKMAN”

INTENDED STIMULUS

1.) < 35:00 (< 3:30 Per Round)
2.) Use loadings that are light to moderate.
3.) Complete the Farmer Carry TOGETHER in less than 1:30.
4.) Alternate work and rest with a partner AS NEEDED.

RX

10 Rounds For Time w/ a Partner:
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches
(55/35#)
– Men use one 55# and one 35# DB
and women use one 35# and one
25# DB for farmer carries

LEVEL 2

10 Rounds For Time w/ a Partner:
200m DB Carry
10 Strict Pull-ups
20 Alternating DB Power Snatches
(35/25#)
– Men use one 35# and one 25# DB
and women use one 25# and one
15# DB for farmer carries

LEVEL 1

10 Rounds For Time w/ a Partner:
200m Plate Carry (25/15#)
20 Ring Rows
20 Plate Ground-to-Overhead
(25/15#)

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 Sets:
:30 Doorway Stretch / Side
:30 LAX Ball Shoulders/side

WHITE BOARD BRIEF

Target Time | ~30:00
• Today’s workout has a 35:00 time cap. This workout, “Nickman,” was originally programmed as an individual workout. Today you will work with a partner. Both partners will complete the farmer carry together. One person can carry a single DB but may have to carry 2 (each team will have at least 2) all DB’s being used must be carried, Level 1 each partner carries a plate even if sharing.
• We expect that many groups will time cap this workout, and that is OK. You still want to set yourself up with weights and movement variations that allow you to keep moving.
• During the pull-ups and power snatches, athletes should split reps into quick sets. Make sure you use weights that allow you and your partner to finish each movement in 3 sets or less throughout the entire workout. Avoid overloading today’s weight.
• If you cannot perform pull-ups, scale to ring rows. Make sure you have a DB snatch weight you and your partner can trade sets of 10 reps with.