Sunday April 16th
23.04.16
INTENDED STIMULUS
Complete the workout in 12:00-20:00 CAP.
Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.
Complete bar muscle-ups in 3:00 or less (3+ reps at a time).
Perform lunges in sets of 50 feet or longer.
RX
For time:
400-m run
50 sumo deadlift high pulls (75/55 lb)
50 handstand push-ups
400-m run
20 bar muscle-ups
200-ft DB overhead walking lunge (50/35 lb)
– Use one DB.
LEVEL 2
For time:
400-m run
50 sumo deadlift high pulls (65/45 lb)
30 handstand push-ups
400-m run
20 chest-to-bar pull-ups
200-ft DB overhead walking lunge (40/25 lb)
– Use one DB.
LEVEL 1
For time:
400-m run
30 sumo deadlift high pulls (45/35 lb)
30 pike push-ups
400-m run
20 jumping chest-to-bar pull-ups
200-ft DB overhead walking lunge (20/15 lb)
– Use one DB.
SKILL WORK
Rest, stretch, recover!
STRETCHING
2 sets:
:30 scorpion stretch/side
1:00 standing pike stretch
WHITE BOARD BRIEF
Target time | 12:00-20:00 CAP
Today’s workout is a big ol’ chipper.
The overall goal is to set yourselves up to keep “chipping” away at each exercise. Expect to take small breaks to catch your breath or recover, but you should be able to keep moving until you have finished the workout.
The sumo deadlift high pull load is meant to be on the lighter side. You should be able to perform larger sets until you reach the final rep.
Expect the handstand push-ups and the sumo deadlift high pulls to affect the same muscle groups used in the bar muscle-ups. Focus on a stronger kip swing to help build momentum on each rep. If you don’t currently jump into your kip swing, maybe today is the day you start.
Try to keep moving on the lunges and switch hands as often as you need to. Think about switching before you absolutely need to. This will keep you moving more easily and allow the non-overhead arm a chance to recover.
