Saturday September 3rd
22.09.03
INTENDED STIMULUS
11:00-15:00.
Classic pull/push movement combination. Should allow for minimal movement interference and the ability to keep moving.
Athletes should be able to complete 10+ reps per minute for the handstand push-ups if they are going Rx’d.
4:00/3:00/2:00 or less on the rower (relative to the order in the workout).
RX
For time:
1000/900-m row
30 handstand push-ups
750/675-m row
20 handstand push-ups
500/450-m row
10 handstand push-ups
LEVEL 2
For time:
1000/900-m row
30 box pike push-ups
750/675-m row
20 box pike push-ups
500/450-m row
10 box pike push-ups
LEVEL 1
For time:
800/600-m row
30 box push-ups
600/450-m row
20 box push-ups
400/300-m row
10 box push-ups
SKILL WORK
Pre-workout:
EMOM 7:
25-ft. handstand walk
STRETCHING
2 sets:
30 banded pull-aparts
10 Y-raises (use small plates)
10 T-raises (use small plates)
WHITE BOARD BRIEF
Target time | 11:00-15:00
Today’s workout is a classic pull vs. push movement combination. This combination should allow for minimal movement interference and give you the ability to keep moving toward the finish line. Don’t get over zealous on the handstand push-ups. Hitting failure could mean spending a significant time recovering and an overall slower time.
Sit up tall on the rower and breath, and keep in mind that there is a big difference cardiovascular wise in rowing at a 1:50 pace vs. a 1:40 pace. On paper, it’s only :10 per 500-meters, but in terms of effort, it could be devastating. Consider saving yourself the :10-:20 and get right to work on the handstand push-ups.
If you perform the Rx’d distances on the rower, they should be done in ~4:00/3:00/2:00 or less relative to the order in the workout.
It’s expected that athletes are going to have to break the handstand push-ups into multiple sets. If you plan to perform the Rx’d volume of handstand push-ups, you should be able to do 10 reps or more per minute.
