Sunday August 6th
23.08.06
INTENDED STIMULUS
Sub 10:00 workout.
Sets of 10+ on the sumo deadlift high pulls.
Ring dips in sets of 5+.
Burpees finished in 3:00 or less.
RX
For time:
50 sumo deadlift high pulls (95/65 lb)
40 ring dips
30 bar-facing burpees
LEVEL 2
For time:
50 sumo deadlift high pulls (75/55 lb)
40 box dips
30 bar-facing burpees
LEVEL 1
For time:
50 sumo deadlift high pulls (44/35 lb) *use a KB
35 foot-assisted ring dips
20 burpees
SKILL WORK
Post-workout:
On a 6:00 clock:
Build to a heavy 3 rep TNG sumo deadlift
STRETCHING
1:00 banded tri stretch / arm
2:00 reach, roll, and lift
WHITE BOARD BRIEF
Target | Less than 10:00.
This sprint-style chipper kicks off with two seemingly complimentary movements and finishes with bar-facing burpees.
While the sumo deadlift high pulls and ring dips are a push/pull combination, this duo will significantly tax the shoulders from all angles.
The burpees will use the push muscles from the dips and the posterior to get up off the ground and jump making them feel tougher than usual.
The sumo deadlift high pulls should be light and fast. Scale load so that you can complete sets of 10+ and finish all reps in under 3:00.
The ring dips will fatigue, but you should be able to get to 20 reps in sets of 5. Scale to a box dip to maintain speed if that won’t be manageable.
The burpees will be challenging, but the volume is low enough that you should be able to push through. If needed, reduce the reps to 20 and/or step over the bar to make them fast. Finish on a strong note.
