23.08.20

INTENDED STIMULUS

5-7 rounds.

Dips in 1-2 sets for most of the workout.

Swings in 1-2 sets throughout the entire workout. Spend no more than :45 on the dips and 1:00 on the swings each in the first 5:00 of the workout.

Opportunity to rest the legs after a tough workout the day prior.

RX

AMRAP 9:
10 strict ring dips
15 KB swings (70/53 lb)

LEVEL 2

AMRAP 9:
7 strict ring dips / 10 strict dips
15 KB swings (53/35 lb)

LEVEL 1

AMRAP 9:
10 box dips
15 KB swings (35/26 lb)

SKILL WORK

Post-workout:
3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.

STRETCHING

1:00 lacrosse-ball chest mash/side
1:00 band pull-aparts
– Perform chest mashing on the floor or against the rig as needed.

WHITE BOARD BRIEF

Target Rounds | 5-7 rounds.

We have a fun KB swing + ring dip couplet today that will have you breathing hard and working through the discomfort of muscular fatigue with those strict dips.

This is a good opportunity to rest the legs after a tough workout yesterday, but don’t worry, this will get those arms pumping.

Try to hit 5-7 total rounds; complete the dips in 1-2 sets and swings in 1-2 sets.

Scale as needed so that you spend no more than :45 on the dips and 1:00 on the swings each in at least the first 5:00 of the workout.

Note that the dips will fatigue fast, especially with the swings. Stay smart early on and break up the reps into manageable sets.

We’ll work with KBs to build strength and skill after the workout.